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Front Walkover Progressions: Floor Drill

Front Walkover Progressions is an intermediate-level floor exercise drill that works on shoulder angle, insufficient split and bent knees. Build a front walkover from a solid handstand and bridge, using a spot and an incline to learn the push through the shoulders and the stand-up.

Quick facts

Event
Floor Exercise
Difficulty
intermediate
Equipment
wedge mat, mat, coach spot
Time per round
about 7 minutes
Muscles
Shoulders, Lower Back, Hamstrings, Hip Flexors, Core, Glutes

How to do Front Walkover Progressions

  1. Split Handstand Holds

    Kick to a handstand with legs split and hold 3 seconds, against a wall or with a spot. 5 reps.

    Cues: Arms by ears · Even split · Shoulders open

  2. Handstand to Bridge with Spot

    From a split handstand, lower the lead leg over to a bridge with a coach spotting. 8 reps.

    Cues: Push through the shoulders · Reach the foot to the floor · Keep the arms straight

  3. Front Walkover Down a Wedge

    Perform the walkover down a wedge mat so the stand-up is easier, with a coach spotting. 8 reps.

    Cues: Push the floor away · Lead with the hips · Arms up to finish

  4. Front Walkover on Floor with Spot

    Perform the front walkover on the floor with a coach spotting. 5 reps.

    Cues: Split through handstand · Stand up with arms by ears · Finish in a lunge

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “How to do a Front Walkover!! Everyday Gymnastics” by MoveWellwithMolly, on YouTube (opens in a new tab)

Common questions

What does Front Walkover Progressions help with?
Front Walkover Progressions targets shoulder angle, insufficient split and bent knees. Build a front walkover from a solid handstand and bridge, using a spot and an incline to learn the push through the shoulders and the stand-up.
What level is Front Walkover Progressions for?
Stickd rates Front Walkover Progressions as an intermediate drill. It is part of the progression for Back Walkover (typically Level 4-5).

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