How to Do a Cartwheel

Whereas your 6-year-old niece might make cartwheeling look easy, the act of holding your body up with your hands as you turn yourself upside down and return to your feet might be a trial. Not only do adults have more body to move, but they also tend to be less flexible.

Add to this the fear of getting hurt, and it’s easy to give up on cartwheels altogether. But if you start with the most basic cartwheel progression and gradually build it up, you can improve strength and mobility while also overcoming your fears, says Ryan Hurst, head coach and program director for GMB Fitness.

How to do it:

• Imagine a line that points in the direction you wish to cartwheel. Start by placing your front, or lead, foot on that line, pointing toward the other end of the line.
• Reach your lead hand up in the air, point your palm in the same direction as your lead foot, and reach your opposite hand out to your side.
• Reaching with your lead hand and hinging at your hips, place your lead hand on the line, followed by your opposite hand, as you kick your legs over one at a time. Try to keep your legs as straight as possible, and lock out your arms. Land with your feet on the other side of where you placed your hands, and return to a tall standing position.

Troubleshooting:

If it’s been years since you attempted a cartwheel, start by squatting low to the ground and placing your hands, one at a time, on the floor at one side of your body. Push into your arms and lock them out as you kick your feet over to the other side of your hands. Don’t worry about keeping your legs straight or bringing them up too high.

Gradually practice bringing your butt higher off the ground and eventually straightening your legs. Side-bending stretches, wrist-conditioning exercises, and hip-mobility work can all improve your range of ­motion.

Learn More

Learn more about strengthening your wrists at “Fitness Fix: Improving Wrist Mobility” and mobilizing your hips at “Fitness Fix: Improve Your Hip Mobility.”