THE GYMNAST GEM TOOLBOX / MOVES LIBRARY

Gymnastics Moves Library

Gymnastics skills are built from a few body shapes and a handful of basic moves. Each entry here shows a move in a step-by-step drawing, explains how to do it and what coaches look for, and lists where it appears in the USA Gymnastics Level 1–5 routines.

The moves are grouped by type, from the basic positions through jumps, turns and tumbling to flips, bars and vault, and each one says what to learn first and what comes next. At the end are two tools: a Which level am I? skills check and a Name that move quiz.

Moves marked Learn with a coach need a trained spotter and proper mats. Don’t try them at home.

Positions

The body shapes every other skill is built from.

Gymnast drawing: the tuck

Tuck

Basic

Knees pulled to the chest, the body rounded into a ball. Tucked rolls are the first tumbling skills, and the tuck is the easiest shape for saltos.

How to do it

  1. Sit and pull the knees in toward the chest.
  2. Wrap the arms around the shins and round the back.
  3. Keep the knees and feet together and the chin slightly in.

What coaches look for: Knees close to the chest and together. In a salto, the tighter the tuck, the faster the rotation.

In the USA Gymnastics routines

  • Level 1 Floor: Forward roll (tucked) and backward roll (tucked)
  • Level 5 Floor: Back tuck and front tuck·Bars: Flyaway dismount (tucked, piked or stretched)

Learn next: Forward roll, Backward roll, Tuck jump

Read more on Gymnast GemControlling the tuck position

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Stretch, Tuck and Straddle JumpsHead Over Heels Gymnastics · 2:20Body Positions 1 (tuck, pike, split, straddle)Achieve Gymnastics · 0:21

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Gymnast drawing: the pike

Pike

Basic

The body folded at the hips with the legs straight and together, like a closed book.

How to do it

  1. Sit with the legs straight and together.
  2. Fold forward from the hips, not by rounding the back.
  3. Reach the arms toward the toes and point the feet.

What coaches look for: Knees straight and legs together; a bent knee turns a pike into something in between.

In the USA Gymnastics routines

  • Level 3 Bars: Cast, pike-on (or squat-on)
  • Level 4 Bars: Pike or straddle glide kip mount

Learn first: Tuck

Learn next: Straddle

Read more on Gymnast GemThe pike position

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Body Positions 1 (tuck, pike, split, straddle)Achieve Gymnastics · 0:21Basic Body Shapes: Tuck, Pike, StraightSimple Gymnastics · 4:48

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Gymnast drawing: the straddle seen from the front

Straddle

Basic

Straight legs spread wide apart to the sides, used in jumps, sits and bar skills.

How to do it

  1. Sit tall with the legs straight and spread as wide as is comfortable.
  2. Point the toes and keep the knees facing up.
  3. Lift the chest; reach the arms out to the sides or up.

What coaches look for: Even legs on both sides with straight knees. In jumps, the legs lift toward horizontal.

In the USA Gymnastics routines

  • Level 1 Bars: Cast, straddle-on
  • Level 4 Floor: Straddle jump (120° split)
  • Level 5 Floor: Straddle jump (150° split)

Learn first: Pike

Read more on Gymnast GemWhat is a straddle in gymnastics?

Watch it

Gymnastics How To: Straddle JumpShannon Miller · 3:26

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Gymnast drawing: the candlestick

Candlestick

Basic Also called shoulder stand

Balanced on the upper back and shoulders with the hips and straight legs pointing up to the ceiling.

How to do it

  1. Lie on the back with the legs together.
  2. Roll back and lift the hips and legs until they point straight up.
  3. Hold the body in one straight line from shoulders to toes, then roll down with control.

What coaches look for: A straight line through the hips; the hips shouldn’t pike down toward the head.

In the USA Gymnastics routines

Learn first: Tuck

Learn next: Backward roll

Read more on Gymnast GemLevel 1 skills

Watch it

Strength Movement: Candlestick RollsAustin Gymnastics Club · 1:51

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Gymnast drawing: the hollow body

Hollow body

Basic Also called hollow hold, hollow position, dish

Lying on the back with the lower back pressed to the floor and the shoulders and legs lifted, so the body curves like a shallow dish. It is the tight shape held in handstands, casts and saltos.

How to do it

  1. Lie on the back with the arms by the ears and the legs together.
  2. Press the lower back flat into the floor.
  3. Lift the shoulders and the straight legs a little off the floor, toes pointed.
  4. Hold, keeping the lower back down; if it lifts, raise the legs higher.

What coaches look for: The lower back stays on the floor the whole time. Legs higher and an easier hold is better than a low hold with an arched back.

Learn next: Handstand, Cast

Read more on Gymnast GemAb exercises for gymnasts

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How To: Hollow Body HoldSummit Performance Club · 0:39How to Do a Hollow Body HoldeHowSports · 0:51

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Gymnast drawing: the split

Split

Basic Also called front split, forward split

Sitting with one leg straight in front and the other straight behind, both in one line with the hips facing the front leg.

How to do it

  1. Kneel, then slide the front leg forward and the back leg back.
  2. Keep both knees straight: front kneecap up, back kneecap down.
  3. Square the hips to face the front leg.
  4. Go only as low as feels comfortable, using the hands for support.

What coaches look for: Square hips and straight knees matter more than how low you go. Stretch warm, and never bounce.

In the USA Gymnastics routines

Learn next: Split jump, Split leap

Read more on Gymnast GemHow to do the splits

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How to Do the Splits for KidseHowSports · 1:06Beginner Splits TutorialAnna McNulty · 5:12

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Rolls

Forward and backward over the shoulders, the first tumbling skills.

Gymnast drawing of a forward roll in 5 steps: squat, hands down; chin in, hips up; roll on the shoulders; to the feet, arms forward; stand

Forward roll

Basic Also called front roll, somersault

A roll forward over the back of the shoulders in a tucked shape, finishing on the feet.

How to do it

  1. Squat with the hands flat on the mat in front of the feet.
  2. Tuck the chin to the chest and lift the hips.
  3. Roll over the back of the shoulders, not the head, staying in a tight tuck.
  4. Reach the arms forward and stand up without pushing off the floor.

What coaches look for: The head stays tucked so the shoulders, not the head, take the weight.

In the USA Gymnastics routines

  • Level 1 Floor: Forward roll (tucked)
  • Level 3 Floor: Handstand forward roll

Learn first: Tuck

Learn next: Handstand

Read more on Gymnast GemHow to do a forward roll

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Forward & Backward Roll DrillsUSA Gymnastics University Channel · 2:40How to Forward RollCBBC · 2:11

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Gymnast drawing of a backward roll in 5 steps: squat, arms forward; rock back, hands by the ears; push, feet over; land in a squat; stand

Backward roll

Basic Also called back roll

A roll backward over the shoulders, pushing with the hands beside the ears to land on the feet.

How to do it

  1. Squat with the arms forward, then sit back and rock onto the back.
  2. Bring the hands beside the ears, palms up and fingers pointing toward the shoulders.
  3. As the hips go over, push the floor away with both hands.
  4. Land on the feet in a squat, then stand up.

What coaches look for: An even push from both hands so the head clears the mat and the roll stays straight.

In the USA Gymnastics routines

  • Level 1 Floor: Backward roll (tucked)
  • Level 2 Floor: Backward roll to push-up position
  • Level 4 Floor: Straight arm backward roll to handstand
  • Level 5 Beam: Backward roll to at least ¾ handstand (one acro choice)

Learn first: Candlestick, Tuck

Learn next: Bridge

Read more on Gymnast GemTumbling skills for beginners

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Forward & Backward Roll DrillsUSA Gymnastics University Channel · 2:40Learn How to Do a Backwards RollHead Over Heels Gymnastics · 1:34

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Gymnast drawing of a back extension roll in 4 steps: sit back, arms up; roll, arms reach back; push, legs shoot up; handstand

Back extension roll

Intermediate Learn with a coach Also called straight arm backward roll to handstand, BER

A backward roll that pushes up through straight arms to a handstand instead of rolling to the feet.

How to do it

  1. Stand with the arms up by the ears and sit back toward the floor.
  2. Roll onto the back with the legs piked and the straight arms reaching overhead for the floor.
  3. As the hips pass over the head, push the floor away hard and shoot the legs up.
  4. Arrive in a straight handstand, then step down.

What coaches look for: Straight arms all the way and a fast push, so the body opens to a straight handstand instead of piking down to the feet.

In the USA Gymnastics routines

  • Level 4 Floor: Straight arm backward roll to handstand
  • Level 5 Floor: Straight arm backward roll to handstand

Learn first: Backward roll, Handstand

Watch it

Perfecting Your Back Extension RollShannon Miller · 3:20Back Extension Rolls for Beginner GymnastseHowSports · 1:25

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Balances and bridges

Holding still on one foot, upside down or arched.

Gymnast drawing of a handstand in 3 steps: lunge, arms up; hands down, kick; handstand

Handstand

Basic

Balanced upside down on straight arms, with the body in one line from the hands to the toes.

How to do it

  1. Stand in a lunge with the arms straight up by the ears.
  2. Reach forward and place the hands on the floor, shoulder-width apart.
  3. Kick the back leg up and push off the front leg until both legs meet above the hands.
  4. Push tall through the shoulders and squeeze the legs together; step down one leg at a time.

What coaches look for: Straight arms and a straight body: no arch in the lower back, shoulders open, head between the arms.

In the USA Gymnastics routines

  • Level 1 Floor: ¾ handstand·Vault: Handstand, fall to straight lying
  • Level 2 Floor: Handstand
  • Level 3 Beam: Cross handstand·Floor: Handstand forward roll

Learn first: Forward roll

Learn next: Cartwheel, Bridge, Back extension roll

Read more on Gymnast GemLearning handstands at the wall

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Handstand DrillsUSA Gymnastics University Channel · 1:25How to HandstandCBBC · 2:14

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Gymnast drawing: the bridge

Bridge

Basic Also called back bridge, wheel

An arch with the hands and feet on the floor and the hips and stomach lifted toward the ceiling.

How to do it

  1. Lie on the back with the knees bent and the feet flat near the hips.
  2. Place the hands beside the ears, fingers pointing toward the feet.
  3. Push through the hands and feet to lift the hips, then straighten the arms.
  4. Lower down slowly, chin tucked.

What coaches look for: Straight arms with the shoulders pushed over the hands, so the arch spreads through the upper back.

In the USA Gymnastics routines

  • Level 2 Floor: Bridge, back kick-over
  • Level 3 Floor: Handstand to bridge, back kick-over

Learn first: Backward roll

Learn next: Bridge kickover

Read more on Gymnast GemHow to do a back bridge

Watch it

How to Do a Gymnastics BridgeHead Over Heels Gymnastics · 2:17BackbendUSA Gymnastics University Channel · 0:44

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Gymnast drawing: the passé balance

Passé balance

Basic Also called retiré, relevé passé, forward passé

Balancing high on the ball of one foot with the other knee bent forward and its pointed toes touching the front of the standing knee.

How to do it

  1. Stand tall with the arms up or out to the side.
  2. Bend one knee forward and place the pointed toes against the front of the standing knee.
  3. Rise onto the ball of the standing foot.
  4. Hold with the hips level and the body tall, then lower with control.

What coaches look for: A high relevé, level hips and the toes kept at the knee. USA Gymnastics routines use this forward passé, with the knee in front.

In the USA Gymnastics routines

  • Level 1 Beam: Forward passé balance·Floor: Forward passé balance
  • Level 2 Beam: Forward passé balance

Learn next: Passé turn, Arabesque

Read more on Gymnast GemHow to stay on the beam

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Beam Relevé and Passé ComplexLiberty Gymnastics Academy · 1:26Beam: Passé and Passé RelevésKokomotion USA Gymnastics · 0:41

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Gymnast drawing: the arabesque

Arabesque

Basic

Standing on one straight leg with the other leg lifted straight behind, chest up and hips square.

How to do it

  1. Stand on one leg with the arms forward or out to the side.
  2. Lift the other leg straight behind, knee straight and toes pointed.
  3. Keep the chest lifted; it leans forward only as much as the leg height needs.
  4. Hold, then lower the leg with control.

What coaches look for: Straight legs and square hips. USA Gymnastics asks for the back leg at 30° at Levels 1 and 2 and 45° at Level 3.

In the USA Gymnastics routines

Learn first: Passé balance

Learn next: Scale

Read more on Gymnast GemArabesque in gymnastics

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Learn to Do Arabesque BalancesHead Over Heels Gymnastics · 0:59Arabesque, with Donna Culpthegymnasticminute · 0:57

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Gymnast drawing: the scale

Scale

Intermediate Also called arabesque scale

An arabesque with the back leg raised to horizontal or higher, the chest lowering as the leg goes up.

How to do it

  1. Start in an arabesque on a straight standing leg.
  2. Raise the back leg higher while the chest lowers forward.
  3. Keep both knees straight and the hips square.
  4. Hold, then return to standing with control.

What coaches look for: Leg height and stillness. USA Gymnastics asks for the leg at horizontal at Level 4 and above horizontal at Level 5.

In the USA Gymnastics routines

  • Level 4 Beam: Scale (leg at horizontal)
  • Level 5 Beam: Scale (leg above horizontal)

Learn first: Arabesque

Read more on Gymnast GemBeam poses and balances

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How to Do a ScaleAnna McNulty · 2:57How to Do a ScaleFit and Fun with Coach Meggin · 4:58

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Jumps and leaps

Dance elements that take off from one or both feet.

Gymnast drawing of a stretch jump in 3 steps: bend, arms back; jump, body straight; land, knees bent

Stretch jump

Basic Also called straight jump, punch jump

A jump straight up with the body tall and straight, legs together and toes pointed.

How to do it

  1. Stand with the feet together and bend the knees slightly.
  2. Swing the arms up and jump straight up.
  3. In the air keep the body straight, legs together and toes pointed.
  4. Land with the knees bent and the heels down.

What coaches look for: A straight body in the air, with no pike or arch, and a quiet, controlled landing.

In the USA Gymnastics routines

  • Level 1 Beam: Stretch jump·Floor: Stretch jump
  • Level 2 Beam: Stretch jump
  • Level 3 Beam: Two stretch jumps·Floor: Stretch jump
  • Level 4 Beam: Stretch jump·Floor: Stretch jump with half turn
  • Level 5 Beam: Stretch jump·Floor: Stretch jump with full turn

Learn next: Tuck jump, Split jump

Watch it

How to Do a Stretch JumpGrassroots Sport UK · 2:21Stretch, Tuck and Straddle JumpsHead Over Heels Gymnastics · 2:20

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Gymnast drawing of a tuck jump in 3 steps: bend, arms back; knees to chest; land, knees bent

Tuck jump

Basic Also called tucked jump

A jump with the knees pulled up toward the chest at the top, then the legs extended again to land.

How to do it

  1. Bend the knees and swing the arms up to jump straight up.
  2. At the top, pull the knees up toward the chest, back straight.
  3. Open the legs back down before landing.
  4. Land with bent knees, feet together.

What coaches look for: The knees come up to the chest; the chest doesn't fold down to the knees.

Learn first: Stretch jump, Tuck

Watch it

Tuck Jumps for Beginner GymnastseHowSports · 0:58Stretch, Tuck and Straddle JumpsHead Over Heels Gymnastics · 2:20

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Gymnast drawing of a split jump in 3 steps: bend, arms back; split in the air; land on both feet

Split jump

Basic

A jump from both feet that opens the legs into a split in the air, one leg forward and one back.

How to do it

  1. Bend the knees and swing the arms up to jump from both feet.
  2. At the top, split the legs forward and back with both knees straight.
  3. Close the legs together before landing.
  4. Land on both feet with the knees bent.

What coaches look for: An even split with straight knees. USA Gymnastics asks for 60° at Level 2, 90° at Level 3, 120° at Level 4 and 150° at Level 5.

In the USA Gymnastics routines

Learn first: Stretch jump, Split

Learn next: Split leap

Read more on Gymnast GemDance skills in gymnastics

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Slow-Motion Split JumpAnna McNulty Shorts · 0:09Split Leap and Jump StretchesAnna McNulty · 8:25

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Gymnast drawing of a split leap in 3 steps: push off one foot; split at the top; land on the front foot

Split leap

Basic Also called straight leg leap, grand jeté

A leap from one foot to the other with the legs split forward and back in the air. USA Gymnastics routines call it a straight leg leap.

How to do it

  1. Run or chassé into the take-off.
  2. Push off one foot and swing the front leg forward, knee straight.
  3. Split the legs at the top of the leap.
  4. Land on the front foot with a bent knee and step through.

What coaches look for: Straight knees and an even split at the top. The split asked for grows from 60° at Level 2 to 150° at Level 5.

In the USA Gymnastics routines

  • Level 2 Floor: Straight leg leap (60°)
  • Level 3 Beam: Straight leg leap (90°)·Floor: Straight leg leap (90°)
  • Level 4 Beam: Straight leg leap (120°)·Floor: Straight leg leap (120°)
  • Level 5 Beam: Straight leg leap (150°)·Floor: Straight leg leap (150°)

Learn first: Chassé, Split

Read more on Gymnast GemDance skills in gymnastics

Watch it

Perfect Your Split LeapShannon Miller · 3:21Grand Jeté: Split LeapCourtney Cheyne · 5:33

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Gymnast drawing of a chassé in 3 steps: step forward; feet meet in the air; land, step again

Chassé

Basic Also called gallop step

A gliding step in which the back foot chases the front foot, used to travel into leaps and tumbling.

How to do it

  1. Step forward onto the front foot.
  2. Spring lightly so the back foot meets the front foot in the air.
  3. Land on the back foot.
  4. Step forward again with the same front foot.

What coaches look for: The feet meet in the air with straight legs and pointed toes, and the same foot leads every time.

In the USA Gymnastics routines

Learn next: Split leap

Read more on Gymnast GemDance skills in gymnastics

Watch it

Chassé, LeapVarsity Gymnastics · 0:11Coaches Corner: Chassé Step Leaprainbowgymnastics1 · 1:50

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Turns

Spinning on the balls of the feet.

Gymnast drawing of a pivot turn seen from the front in 3 steps: relevé, one foot in front; turn on both feet; facing the other way

Pivot turn

Basic Also called half pivot turn

A half turn on the balls of both feet, which finishes facing the other way with the feet switched.

How to do it

  1. Stand with one foot closed in front of the other and rise onto the balls of both feet.
  2. Turn quickly halfway around toward the back foot, staying high.
  3. Finish facing the other way, with the other foot now in front.
  4. Lower the heels with control.

What coaches look for: A quick, sharp turn in a high relevé, finishing tall without a wobble. Judges deduct for a turn that lacks sharpness.

In the USA Gymnastics routines

  • Level 2 Beam: Half (180°) pivot turn
  • Level 3 Beam: Two half (180°) pivot turns

Learn next: Passé turn

Read more on Gymnast GemDance skills in gymnastics

Watch it

Step, Lock, Pivot TurnFarmington Gymnastics Center · 0:05

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Gymnast drawing of a passé turn in 3 steps: up into passé; halfway round; finish the turn

Passé turn

Intermediate Also called turn in forward passé, pirouette, heel-snap turn

A turn on the ball of one foot with the other foot held in passé at the knee.

How to do it

  1. Start with one foot in front, arms ready.
  2. Push up onto the ball of the standing foot and bring the other foot to passé.
  3. Turn, holding the passé and a tall body.
  4. Finish the full rotation, then lower with control.

What coaches look for: A high relevé the whole turn, the foot kept at the knee and the rotation completed. Levels 2 and 3 and Level 4 beam turn halfway; Level 4 floor and Level 5 turn all the way round.

In the USA Gymnastics routines

  • Level 2 Floor: Half turn in forward passé (heel-snap turn)
  • Level 3 Beam: Half turn in forward passé·Floor: Half turn in forward passé
  • Level 4 Beam: Half turn in forward passé·Floor: Full turn in forward passé
  • Level 5 Beam: Full turn in forward passé·Floor: Full turn in forward passé

Learn first: Passé balance, Pivot turn

Read more on Gymnast GemDance skills in gymnastics

Watch it

Do an Amazing Full TurnShannon Miller · 5:19Full Turn in PasséSonoma Gymnastics Academy · 3:36

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Cartwheels and round-offs

Sideways rotation through the hands.

Gymnast drawing of a cartwheel seen from the front in 5 steps: lunge, arms up; hand, hand; straddle over; foot, foot; finish in a lunge

Cartwheel

Basic

A sideways wheel through the hands: hand, hand, foot, foot, passing through a straddled handstand.

How to do it

  1. Start in a lunge with the arms up by the ears.
  2. Reach forward and place one hand, then the other, on a straight line.
  3. Kick the legs over the top in a wide straddle, arms straight.
  4. Land one foot at a time on the same line and finish in a lunge.

What coaches look for: Hands one after the other, the body passing through handstand, and everything on one straight line.

In the USA Gymnastics routines

  • Level 1 Floor: Cartwheel·Beam: Cartwheel to ¾ handstand dismount
  • Level 2 Floor: Cartwheel·Beam: Cartwheel to side handstand dismount
  • Level 4 Floor: Cartwheel·Beam: Cartwheel
  • Level 5 Floor: Cartwheel·Beam: Cartwheel

Learn first: Handstand

Learn next: Round-off

Read more on Gymnast GemHow to do a cartwheel

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Cartwheel DrillsUSA Gymnastics University Channel · 1:27How to Do a Cartwheel for KidsCheer with Coach Jess · 4:04

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Gymnast drawing of a round-off in 4 steps: hurdle to a lunge; hands down, kick; legs meet, turn; snap down, facing back

Round-off

Intermediate Learn with a coach

A cartwheel with a quarter turn where the legs meet over the top and land together, facing back the way you came.

How to do it

  1. Run, hurdle and reach long into a lunge.
  2. Place the hands one after the other on a straight line.
  3. Kick over and bring the legs together above the hands while turning a quarter.
  4. Push through the shoulders and snap both feet down together.

What coaches look for: Legs together over the top, a strong push from the shoulders, and a landing on both feet at once.

In the USA Gymnastics routines

  • Level 3 Floor: Round-off
  • Level 4 Floor: Round-off
  • Level 5 Floor: Round-off·Beam: Round-off (one acro choice)

Learn first: Cartwheel

Learn next: Back handspring

Read more on Gymnast GemHow to do a round-off

Watch it

How to Do a Roundoff TutorialThe Rybka Twins · 2:59Round OffUSA Gymnastics University Channel · 0:14

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Walkovers and handsprings

Moving through a bridge or a handstand, slowly or with power.

Gymnast drawing of a back walkover in 5 steps: arms up, foot forward; reach back, leg up; split handstand; first foot down; stand in a lunge

Back walkover

Intermediate Learn with a coach Also called BWO

An arch backward through a split handstand, one leg leading, at walking speed with no flight.

How to do it

  1. Stand tall with one foot pointed in front and the arms up.
  2. Lift the front leg as the arms and chest reach back for the floor.
  3. Place both hands down together and pass through a split handstand.
  4. Step down one leg at a time and stand up.

What coaches look for: A continuous leg lift, both hands down together, and a wide split at the top (USA Gymnastics asks for 150° at Level 4).

In the USA Gymnastics routines

  • Level 4 Floor: Back walkover (150° split)
  • Level 5 Beam: Back walkover (150°, one acro choice)

Learn first: Bridge kickover, Handstand

Learn next: Back handspring

Read more on Gymnast GemHow to do a back walkover

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Back Walkover Hand and Feet Placement DrillTumbl Trak · 2:05How to Do a Back Walkover in One DayAnna McNulty · 3:23

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Gymnast drawing of a back handspring in 5 steps: arms up; sit back, arms swing; jump back; hands, then snap; land

Back handspring

Intermediate Learn with a coach Also called flic-flac, flip-flop

A powerful jump backward onto the hands and a snap back to the feet. It moves through a handstand with flight before and after.

How to do it

  1. Stand with the arms up, then sit back as if into a chair while the arms swing down.
  2. Jump backward and swing the arms up and back by the ears.
  3. Reach the floor with straight arms as the body passes through handstand.
  4. Push through the shoulders and snap the feet down together.

What coaches look for: A jump that goes back rather than up, straight arms on the floor, and a quick snap-down. It is learned with a coach and spotting, not at home.

In the USA Gymnastics routines

  • Level 3 Floor: Back handspring (flic-flac) to two feet, rebound
  • Level 4 Floor: Back handsprings to two feet
  • Level 5 Floor: Back handspring·Beam: Back handspring step-out or to two feet (one acro choice)

Learn first: Round-off, Back walkover, Handstand

Learn next: Back tuck

Read more on Gymnast GemBack handspring for beginners

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Backhandspring DrillsUSA Gymnastics University Channel · 2:20Developing the Basics: Back HandspringsCoach DeAvera · 1:13

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Gymnast drawing of a bridge kickover in 4 steps: bridge; kick a leg up; split handstand; first foot down

Bridge kickover

Basic Also called back kickover

From a bridge, one leg kicks up and over the top, through a split handstand, to land standing.

How to do it

  1. Push up to a bridge with straight arms and the shoulders over the hands.
  2. Walk one foot in a little closer to the hands.
  3. Kick the other leg up and over while pushing off the supporting foot.
  4. Pass through a split handstand and step down one foot at a time.

What coaches look for: Shoulders pushed over the hands before the kick, and straight legs passing through the split.

In the USA Gymnastics routines

  • Level 2 Floor: Bridge, back kick-over
  • Level 3 Floor: Handstand to bridge, back kick-over (120° split)

Learn first: Bridge, Handstand

Learn next: Back walkover

Read more on Gymnast GemBack walkover guide, with kickover drills

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How to Do a Backbend KickoverAnna McNulty · 3:06Back Bend Kickover TutorialIncredible Gymnasts! · 3:30

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Gymnast drawing of a front walkover in 4 steps: lunge, arms up; split handstand; lead foot down; push up to stand

Front walkover

Intermediate Learn with a coach Also called FWO

A walkover forward: through a split handstand and over into an arch, standing up one leg at a time.

How to do it

  1. Lunge with the arms up by the ears.
  2. Place the hands and kick up through a split handstand.
  3. Keep going over into an arch and place the lead foot on the floor.
  4. Push the floor away and stand up, the other leg following.

What coaches look for: A wide split over the top and a strong push through the shoulders to stand, rather than sitting into a bridge.

In the USA Gymnastics routines

  • Level 5 Beam: Front walkover (150°, one acro choice)

Learn first: Handstand, Bridge

Learn next: Front handspring

Read more on Gymnast GemFront walkover on beam

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How to Do a Front WalkoverAnna McNulty · 2:52Front Walkover for BeginnersStudio B · 4:01

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Gymnast drawing of a front handspring in 5 steps: hurdle to a lunge; hands down, kick; push off the floor; fly over; land standing tall

Front handspring

Intermediate Learn with a coach

A powerful handspring forward: hurdle, push off through straight arms as the body passes handstand, and fly over to land on the feet.

How to do it

  1. Run and hurdle into a long lunge.
  2. Reach far forward and place the hands.
  3. Kick through handstand and push the floor away through the shoulders.
  4. Fly over and land on one foot (step-out) or both feet, standing tall.

What coaches look for: Straight arms and a strong push off the shoulders for flight, landing standing up rather than sitting back.

In the USA Gymnastics routines

  • Level 4 Floor: Front handspring step-out
  • Level 5 Floor: Two front handspring step-outs

Learn first: Handstand, Front walkover

Learn next: Handspring vault

Read more on Gymnast GemWalkover, handspring or aerial?

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Front Handspring DrillsThe Gymnastics Experience · 2:18Preparations for Front HandspringKleuren Turnen (Colourful Gymnastics) · 3:05

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Saltos (flips)

Turning over in the air with no hands.

Gymnast drawing of a back tuck in 4 steps: arms up; jump up, not back; tuck and turn over; land, knees bent

Back tuck

Advanced Learn with a coach Also called back flip, back salto tucked, back somersault

A backward flip in a tucked shape with no hands, from a jump to a landing on the feet.

How to do it

  1. Stand with the arms up, or come out of a round-off or back handspring.
  2. Jump straight up, not back, swinging the arms up.
  3. At the top, pull the knees to the chest and rotate.
  4. Open out, spot the floor and land with the knees bent.

What coaches look for: Height first: a jump up rather than back, then a tight tuck. It is learned with a coach and spotting, not at home.

In the USA Gymnastics routines

  • Level 5 Floor: Back tuck·Beam: Back tuck dismount

Learn first: Back handspring, Tuck

Read more on Gymnast GemBackflip or front flip: which is easier?

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Four Common Back Tuck MistakesInspire Sports Victoria · 7:32Basic Back Tuck DrillsLiberty Gymnastics Academy · 1:03

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Gymnast drawing of a front tuck in 4 steps: punch off both feet; jump, hips lift; tuck and turn over; land, knees bent

Front tuck

Advanced Learn with a coach Also called front flip, front salto tucked, front somersault

A forward flip in a tucked shape with no hands, usually from a run and hurdle, landing on the feet.

How to do it

  1. Run and hurdle, landing on both feet.
  2. Punch off the floor and jump up, lifting the hips.
  3. Tuck tight and rotate forward.
  4. Open out and land on both feet with the knees bent.

What coaches look for: A tall jump with the hips lifting behind before the tuck, not a dive forward. It is learned with a coach and spotting.

In the USA Gymnastics routines

  • Level 5 Floor: Front tuck (or an aerial cartwheel or aerial front walkover)

Learn first: Forward roll, Tuck

Read more on Gymnast GemBackflip or front flip: which is easier?

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Front Tuck Breakdown and DrillsShun Gym · 2:44Punch Front: Drills and TipsThe Cheer Collective · 3:29

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Bars

Mounts, swings, casts and circles on the low bar.

Gymnast drawing: the front support

Front support

Basic

Resting on the bar at the front of the hips with straight arms, the shoulders over the bar and the body straight.

How to do it

  1. Grip the bar with the hands shoulder-width apart, thumbs around the bar.
  2. Jump or press up so the bar rests at the front of the hips.
  3. Lock the arms straight with the shoulders slightly in front of the bar.
  4. Hold the body straight and the legs together.

What coaches look for: Straight arms and a tight, slightly hollow body, not sagging shoulders.

In the USA Gymnastics routines

  • Level 1 Beam: Jump to front support mount
  • Level 2 Beam: Jump to front support mount
  • Level 3 Bars: Front hip circle, small cast, return to front support
  • Level 4 Bars: Cast to horizontal, return to front support

Learn next: Cast, Front hip circle, Underswing dismount

Read more on Gymnast GemBasic uneven bars skills

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The Jump to Front SupportFlight Athletic Academy · 2:31Front Support: BarsPrime Coaching Sport · 0:45

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Gymnast drawing of a pullover in 4 steps: kick a leg up; hips to the bar; roll over the top; front support

Pullover

Basic Also called back hip pullover

A mount that pulls the hips up to the bar and rolls over it backward, finishing in front support.

How to do it

  1. Stand under the bar and grip it with bent arms.
  2. Kick one leg up and over the bar while pulling with the arms.
  3. Bring the hips to the bar and the other leg after.
  4. Roll over the top, turn the wrists over the bar and finish in front support.

What coaches look for: Hips pulled close to the bar and the head kept neutral, eyes toward the feet, rather than thrown back.

In the USA Gymnastics routines

  • Level 1 Bars: Back hip pullover mount
  • Level 2 Bars: Back hip pullover mount
  • Level 3 Bars: Back hip pullover mount
  • Level 5 Bars: Long hang pullover

Learn next: Back hip circle, Glide kip

Read more on Gymnast GemHow to do a pullover

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Back Drop Pullover DrillsUSA Gymnastics University Channel · 1:17How to Do a Pullover on BarsTC2 · 2:32

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Gymnast drawing of a cast in 3 steps: front support; legs swing under; cast to horizontal

Cast

Basic

From front support, the legs swing under the bar and then back and up, lifting the body off the bar on straight arms.

How to do it

  1. Start in front support.
  2. Pike slightly to swing the legs forward under the bar.
  3. Kick the legs back and push down on the bar with straight arms, shoulders leaning forward.
  4. Lift the body away from the bar in a straight line, then return the hips to the bar.

What coaches look for: Straight arms and a tight, straight body. USA Gymnastics asks for a cast to horizontal at Level 4 and above horizontal at Level 5.

In the USA Gymnastics routines

  • Level 1 Bars: Cast
  • Level 2 Bars: Cast (done twice in the routine)
  • Level 3 Bars: Cast
  • Level 4 Bars: Cast to horizontal
  • Level 5 Bars: Cast to above horizontal (done twice in the routine)

Learn first: Front support, Hollow body

Learn next: Back hip circle, Squat on

Read more on Gymnast GemBasic uneven bars skills

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Skill Progressions: Beginner CastsGymTactics · 3:40Casting on BarsG-Force Gymnastics · 3:24

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Gymnast drawing of a back hip circle in 4 steps: cast to horizontal; hips to the bar, lean back; circle backward; front support

Back hip circle

Basic Also called BHC

A circle backward around the bar with the hips staying on it, from front support back to front support.

How to do it

  1. Cast from front support.
  2. Let the hips come back to the bar and lean the shoulders back.
  3. Keep the hips on the bar and circle backward with the legs together.
  4. Finish in front support with straight arms.

What coaches look for: The hips stay in contact with the bar the whole way around, legs straight and together.

In the USA Gymnastics routines

  • Level 1 Bars: Back hip circle
  • Level 2 Bars: Back hip circle
  • Level 3 Bars: Back hip circle (done twice in the routine)
  • Level 4 Bars: Back hip circle

Learn first: Cast, Pullover

Learn next: Front hip circle

Read more on Gymnast GemBar circles in gymnastics

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Back Hip CirclesG-Force Gymnastics · 3:06Back Hip Circle HelpFit and Fun with Coach Meggin · 7:37

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Gymnast drawing of a front hip circle in 4 steps: front support; fall forward, body long; pike under the bar; front support

Front hip circle

Intermediate

A circle forward around the bar with the hips on it: fall forward from front support with a straight body, then pike to come around.

How to do it

  1. Start in front support with straight arms and a straight body.
  2. Fall forward, chest leading, keeping the body long.
  3. As the chest passes under the bar, pike quickly to bring the legs around.
  4. Finish back in front support.

What coaches look for: A long body for most of the fall and a late, quick pike, with the hips kept on the bar.

In the USA Gymnastics routines

  • Level 3 Bars: Front hip circle, small cast, return to front support

Learn first: Front support, Back hip circle

Read more on Gymnast GemHow to do a front hip circle

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How to Do a Front Hip Circle on BarsGymnastics Tips · 1:58Front Hip Circle on the BarsFit and Fun with Coach Meggin · 6:30

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Gymnast drawing of a glide swing in 3 steps: jump to the bar; glide, feet low; stretch at the front

Glide swing

Basic

A swing forward from a jump to the bar, with the feet gliding just above the floor, then back.

How to do it

  1. Stand a short way behind the low bar.
  2. Jump from both feet and grab the bar with straight arms.
  3. Glide forward, feet leading just above the floor in a slight pike.
  4. Straighten the body at the front of the glide, then swing back.

What coaches look for: Straight arms, feet just off the floor and a fully extended body at the front of the glide.

In the USA Gymnastics routines

  • Level 2 Bars: Glide swing and return
  • Level 3 Bars: Glide swing and return

Learn first: Pike

Learn next: Glide kip

Read more on Gymnast GemHow to do a kip

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Teaching Glide Swings to Level 2 GymnastsFlight Athletic Academy · 2:06Glide Swing DrillsNVG Girls Team Training Videos · 2:40

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Gymnast drawing of a glide kip in 4 steps: glide, feet low; stretch at the front; ankles to the bar; front support

Glide kip

Intermediate Learn with a coach

A glide swing that brings the ankles to the bar and slides it up the legs to rise into front support.

How to do it

  1. Jump to the bar and glide forward with the feet just above the floor.
  2. Straighten the body fully at the front of the glide.
  3. As the swing comes back, bring the ankles up to the bar with straight arms.
  4. Slide the bar up the legs to the hips and arrive in front support.

What coaches look for: A full extension before the pike, the ankles kept close to the bar, and straight arms through the rise.

In the USA Gymnastics routines

  • Level 3 Bars: Glide kip mount (instead of a pullover)
  • Level 4 Bars: Glide kip mount (straddle or pike)·Bars: Long hang kip
  • Level 5 Bars: Glide kip mount·Bars: Glide kip·Bars: Long hang kip

Learn first: Glide swing, Pullover

Read more on Gymnast GemHow to do a kip

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The Glide KipShannon Miller · 3:28Learn a Glide Kip: DrillsSaving Tenths · 8:07

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Gymnast drawing of a squat on in 3 steps: cast to horizontal; feet onto the bar; stand up on the bar

Squat on

Intermediate Also called pike-on

From a cast, the feet come onto the bar between the hands in a squat.

How to do it

  1. Cast from front support with straight arms.
  2. Pull the knees in and place the feet on the bar between the hands.
  3. Balance with the shoulders over the bar.
  4. Stand up to reach the high bar, or jump off.

What coaches look for: A cast high enough for the feet to clear, and the feet placed between the hands without touching the bar early.

In the USA Gymnastics routines

  • Level 3 Bars: Cast, squat-on or pike-on, stretch jump dismount
  • Level 4 Bars: Cast, squat-on or pike-on
  • Level 5 Bars: Cast, squat-on or pike-on

Learn first: Cast

Read more on Gymnast GemBasic uneven bars skills

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How to Do a Squat On on BarsTC2 · 0:51Casting and Squat On DrillsLone Star Gymnastics · 10:33

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Gymnast drawing of a underswing dismount in 4 steps: front support; pike, shoulders back; feet shoot out; let go and land

Underswing dismount

Basic

From front support, the body drops back and swings under the bar feet first, then lets go to land standing with the back to the bar.

How to do it

  1. Start in front support.
  2. Pike and lean the shoulders back, keeping the bar close to the legs.
  3. Swing the feet forward and up under the bar.
  4. Open the body, let go and land with the knees bent.

What coaches look for: The body opens out before letting go, so the gymnast travels away from the bar instead of dropping straight down.

In the USA Gymnastics routines

  • Level 1 Bars: Sole circle dismount or underswing dismount
  • Level 2 Bars: Underswing dismount

Learn first: Front support, Pike

Read more on Gymnast GemBasic uneven bars skills

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Skill Progressions: Underswing DismountGymTactics · 4:30How to Do an Underswing DismountFit and Fun with Coach Meggin · 8:38

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Vault

Springboard, table and flight.

Gymnast drawing of a handspring vault in 4 steps: punch off the board; push off the table; fly over, body straight; land on both feet

Handspring vault

Intermediate Learn with a coach Also called front handspring vault, handspring over the table

Run, punch off the springboard, push through straight arms on the table as the body passes handstand, and fly over to land on the feet.

How to do it

  1. Sprint down the runway and hurdle onto the springboard.
  2. Punch off the board with both feet, arms reaching for the table.
  3. Place the hands shoulder-width apart and push off through straight arms as the body passes handstand.
  4. Fly off in a straight, tight body and land on both feet.

What coaches look for: A straight body through the vault and a quick, strong push off the table. Level 3 does it over a mat stack at least 32 inches high, Levels 4 and 5 over the vault table.

In the USA Gymnastics routines

  • Level 3 Vault: Handspring over a raised mat stack (at least 32 inches high)
  • Level 4 Vault: Handspring over the vault table
  • Level 5 Vault: Handspring over the vault table

Learn first: Handstand, Front handspring

Read more on Gymnast GemVault basics for beginners

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Skill Progressions: Front Handspring VaultGymTactics · 5:38Top 10 Vault Drills: Front HandspringSaving Tenths · 2:39

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Which level am I?

Tick the skills you can do on your own, level by level. The lists are the skills in the USA Gymnastics Development Program routines for Levels 1–5, the levels where every gymnast does the same routine. Your ticks stay in this browser only.

How levels really work

Your coach decides which level you compete. USA Gymnastics sets a minimum age for each level: Level 1 from a gymnast’s 4th birthday, Level 2 from her 5th, Level 3 from her 6th, and Levels 4 and 5 from her 7th. Levels 1–3 have no score needed to move up. From Level 4, a gymnast moves up by scoring at least 34.00 in the all-around at Level 4, and two all-around scores of 36.00 at Level 4 let her skip Level 5.

Gymnasts coming from Xcel or another program join the Development Program at Level 4 or below. Xcel has its own skill rules, explained in our guide to the Xcel levels.

Name that move

Look at the drawing and pick the move. Eight questions, using the drawings from the library.

Common questions

What are the basic gymnastics moves?

The first moves gymnasts learn are the body shapes (tuck, pike and straddle), the candlestick, forward and backward rolls, the handstand, the bridge and the cartwheel. They make up most of the tumbling in the USA Gymnastics Level 1 and 2 floor routines. On bars, beginners start with the front support, pullover, cast and back hip circle. The round-off and back handspring follow at Level 3, and the back walkover at Level 4.

What order should you learn gymnastics moves in?

Start with the shapes, then the rolls, then the handstand. A steady handstand comes before the cartwheel, and the bridge comes before the back walkover. The round-off builds on the cartwheel, and the back handspring builds on the round-off and the back walkover. The Learn first and Learn next links on each move follow this path.

How do I know what level I am in gymnastics?

Your coach places you, following the USA Gymnastics rules: a minimum age for each level and, from Level 4, a minimum all-around score to move up. The skills check above shows which level’s skills you already have, which is a good guide to where you would start. Our guide to gymnastics levels explains the whole ladder.

Sources

Levels and rules last checked 14 October 2026. The drawings are our own.