A cartwheel is a sideways rotation through a straddle handstand, placing one hand and then the other on the floor and landing one foot at a time. It is usually the first tumbling skill cheerleaders learn and the foundation for the round off, which powers most running tumbling passes. To do one, start in a lunge with arms by your ears, reach forward to place your first hand in line with your front foot, kick your back leg up, place your second hand on the same line, pass through a straddle handstand with straight legs and land in a lunge. Clean cartwheels come from straight lines, straight limbs and control, not speed.
Why the cartwheel matters in cheer
The cartwheel teaches many basics that later tumbling depends on: supporting your weight on straight arms, kicking through a handstand, keeping your body in a straight line and landing with control. Coaches use it to check an athlete’s shoulder strength, alignment and body awareness. Most importantly, it leads directly to the round off, which is the starting skill for running passes such as round off back handspring. A sloppy cartwheel tends to produce a crooked round off, so time spent cleaning it pays off later.
Before you start
A few basics make learning a cartwheel easier and safer. You should be comfortable taking weight on your hands, for example in a bear crawl or a donkey kick. A lunge with the front knee bent and the back leg straight is the starting and finishing position. A handstand against a wall, even a short one, builds the arm strength needed to pass through the skill. Always practice on a mat or soft surface, with enough space around you, and ideally with a coach nearby while learning.
How to do a cartwheel step by step
- Choose your side. Most people have a dominant side. Try both and pick the one that feels natural. Your lead leg is usually the same side as your first hand.
- Start in a lunge. Face the direction you will travel, lead leg forward and bent, back leg straight, arms straight up by your ears.
- Reach forward. Lean forward and place your first hand on the floor in line with your front foot, fingers pointing sideways.
- Kick. Push off the front leg and kick the back leg up and over.
- Second hand. Place your second hand on the same straight line, shoulder width from the first.
- Pass through the handstand. Keep arms and legs straight, legs in a wide straddle, and look at the floor between your hands.
- Land one foot at a time. Bring down the first leg that went up, then the second, finishing in a lunge facing back toward where you started, arms up.
Drills to improve your cartwheel
| Drill | How to do it | What it fixes |
|---|---|---|
| Line drill | Tape a straight line on the floor and cartwheel along it | Hands and feet landing on one straight line |
| Wall handstands | Kick up to a handstand against a wall and hold | Arm strength and a straight body |
| Cartwheel over a folded mat | Place hands on either side of a low mat and cartwheel over it | Straight legs and more height |
| Hand-hand-foot-foot rhythm | Say the rhythm out loud as you cartwheel | Correct order and timing |
| Lunge holds | Hold the start and finish lunge for several seconds | Balance and clean positions |
| Cartwheel on a raised mat edge | Start slightly higher to make the kick easier | Confidence and leg height |
Common cartwheel mistakes
| Mistake | What happens | Fix |
|---|---|---|
| Bent legs | A low, messy cartwheel | Squeeze legs straight and point toes |
| Bent arms | Collapsing onto the shoulders | Wall handstands and push-up strength |
| Hands and feet off line | A crooked cartwheel that curves | Line drill on tape |
| Looking away from the hands | Loss of balance and direction | Keep eyes on the floor between your hands |
| Both hands down at once | More like a bunny hop than a cartwheel | Hand-hand-foot-foot rhythm |
| Starting sideways | Hard to build momentum or connect to a round off | Always start facing forward in a lunge |
Building strength and flexibility for cartwheels
Strong shoulders and a stable core make cartwheels much easier. Useful exercises include wall handstand holds, push-ups, plank holds, bear crawls and hollow body holds. For flexibility, focus on hamstrings and straddle stretches so your legs can stay straight and wide as they pass overhead. Two or three short sessions a week, alongside regular cartwheel practice, can make a noticeable difference in how high and straight your cartwheel looks.
Balance also matters. Practicing lunges, holding the start and finish positions and doing single leg balance drills helps you control your landing so you finish tall rather than stumbling out of the skill.
Practicing safely at home
Cartwheels are one of the few tumbling skills many families allow at home, but safety still matters. Use a soft, clear space such as grass or a thick mat, well away from furniture, walls and hard edges. Warm up first, practice on both sides only once your main side is controlled, and stop when tired. Leave anything beyond a basic cartwheel, such as round offs, handsprings and aerials, for the gym with a qualified coach and proper mats.
From cartwheel to round off
Once your cartwheel is straight and controlled, the next step is the round off. It starts like a cartwheel, but as you pass through the handstand you bring your legs together and turn, landing on both feet at the same time facing the direction you came from. The round off converts forward momentum into backward power, which is why it is the entry skill for running tumbling. Many coaches want to see a clean cartwheel on both a line and a slightly raised surface before teaching the round off.
Cartwheels in cheer routines
In routines, cartwheels often appear as transitions, in simple tumbling sections for newer athletes, or as the start of a round off. Judges and coaches look for straight legs, pointed toes, a straight line and a controlled finish with arms up. Because routines are performed on counts, practice starting your cartwheel on the exact count your coach sets and finishing in position ready for the next move.
Cartwheel variations
- One handed cartwheel: uses only the lead hand and requires more strength and control.
- Aerial: a cartwheel with no hands, an advanced skill that should only be learned with qualified coaching and progressions.
- Dive cartwheel: a cartwheel entered with a small jump for more height, used in some routines.
Health note
Health note: cartwheels load the wrists and shoulders. Warm up with wrist circles and light handstand work, practice on a mat, and build repetitions gradually. Stop and tell your coach if you feel wrist, elbow or shoulder pain, and avoid practicing on hard floors or near furniture or walls.
Frequently asked questions
How long does it take to learn a cartwheel?
Many beginners get a basic cartwheel within a few practices, but making it straight and clean usually takes several weeks of regular drills.
Which side should I cartwheel on?
Use whichever side feels natural. Most athletes have a dominant side, often the same side they naturally lead with in a lunge.
Do cheerleaders need a cartwheel for tryouts?
Many programs expect at least a cartwheel or round off. Requirements vary, so check your tryout packet.
