A cartwheel is a sideways rotation through a straddled handstand. To do one, start in a lunge with your arms up by your ears, reach forward and place your first hand on the floor in line with your front foot, then place the second hand on the same straight line. Kick your legs over your head in a wide straddle with straight knees, land your first foot and then your second, and finish in a lunge with your arms up, facing back toward where you started. Keep your arms straight and your body stretched throughout. The cartwheel is one of the first skills gymnasts learn, and a good one builds the foundations for roundoffs, walkovers and aerials.
Why the cartwheel matters
The cartwheel teaches hand placement, weight transfer, body alignment and the feeling of being upside down, all in one skill. It appears in beginner floor and beam routines and leads directly to the roundoff, which is the starting point for most backward tumbling passes. Many coaches spend a lot of time on cartwheel technique because habits formed here, good or bad, carry into more advanced skills.
Prerequisites
| Prerequisite | Why it matters |
|---|---|
| Basic handstand or kick-up | Builds comfort and strength upside down |
| Arm and shoulder strength | Supports body weight through the hands |
| Lunge position | The starting and finishing shape |
| Split and straddle flexibility | Allows wide, straight legs overhead |
| Core strength | Keeps the body tight and controlled |
Cartwheel technique by phase
| Phase | Key point |
|---|---|
| Lunge | Arms up by ears, front knee bent, body tall |
| Reach | Reach forward, first hand down in line with the front foot |
| Hands | Second hand follows on the same line |
| Legs | Kick straight legs overhead in a wide straddle |
| Handstand | Pass through a straddled handstand with shoulders open |
| Land | First foot, then second, finishing in a lunge with arms up |
How to learn a cartwheel step by step
- Warm up your wrists, shoulders, hips and hamstrings.
- Practice the lunge with arms by your ears.
- Learn hand placement by placing hands on a line in front of your lunge.
- Try small cartwheels with bent legs, focusing on hands and feet order.
- Use a line on the floor to keep hands and feet in a straight path.
- Kick higher gradually, aiming for straight legs passing over the head.
- Practice over a panel mat to encourage lifting the legs.
- Finish in a controlled lunge every time.
Choosing your leading side
Most people have a natural side for cartwheels, usually the same side as the leg they prefer to lunge forward with. If you lunge with your right foot forward, your right hand typically goes down first. Try both sides to see which feels more natural. Coaches often encourage some practice on the weaker side too, to keep strength and flexibility balanced and to prepare for skills such as roundoffs, which are usually performed on the dominant side.
Hand and foot pattern
A useful way to remember a cartwheel is the pattern hand, hand, foot, foot. Both hands and both feet should land on one straight line, like walking along a tightrope on your hands and then your feet. Hands should be shoulder-width apart along that line with fingers spread. Placing the hands in a straight line with the feet keeps the rotation clean and prevents the cartwheel from curving or twisting sideways.
Common mistakes and fixes
| Mistake | Effect | Fix |
|---|---|---|
| Bent legs | Poor form and less rotation | Kick higher with straight, tight legs |
| Bent arms | Collapsing and weak support | Lock the elbows and push through the shoulders |
| Hands off the line | Curved, twisted cartwheel | Use a line on the floor to guide placement |
| Legs not passing overhead | Low, sideways cartwheel | Practice handstands and kick higher |
| Landing both feet together | Loss of control | Land one foot at a time into a lunge |
| Looking away from hands | Poor balance and placement | Look at your hands as they reach the floor |
Drills to improve your cartwheel
- Line cartwheels: Perform cartwheels along a straight line on the floor.
- Panel mat cartwheels: Cartwheel over a folded mat to lift the legs higher.
- Wall cartwheels: Face a wall and practice keeping the body flat and aligned.
- Handstand holds: Build the strength and alignment for the middle of the cartwheel.
- Lunge to lunge: Focus on starting and finishing in the same strong lunge.
From cartwheel to more advanced skills
Once your cartwheel is consistent and straight, several skills open up. A one-handed cartwheel builds control. A roundoff adds a quarter turn and brings the feet together to land facing backward. A cartwheel on the balance beam requires precise placement. An aerial is a cartwheel without hands, which requires significant power and should only be learned with a coach. Each of these builds directly on good cartwheel fundamentals.
What judges look for
In competition, a cartwheel is judged on straight arms and legs, a wide and even straddle, a path that stays on one straight line, and a controlled finish. The body should pass through a vertical handstand position rather than traveling low and sideways. Pointed toes and tight legs add polish, while bent knees, crooked hand placement or a wobbly landing bring deductions. On the balance beam, the standards are the same, but precision matters even more, because a hand or foot placed off the beam can lead to a fall. Practicing with these standards in mind helps gymnasts build clean habits from the start.
Practicing cartwheels at home
Cartwheels are easy to practice at home or in a park, provided there is enough space and a soft surface such as grass or a mat. Clear the area of furniture, toys and hard edges. Use a piece of tape or a garden line to mark a straight path, and practice several short sets rather than one long session. Recording a quick video from the front can show whether your legs pass directly over your head and whether your hands and feet stay on the line. Young children should practice with an adult nearby, and new or advanced variations, such as one-handed cartwheels or aerials, are best learned at a gym with a coach.
Cartwheels for adults and beginners
Adults can learn cartwheels too, though they may need extra time to build wrist strength and hamstring flexibility. Start with small, bent-leg cartwheels over a line and gradually straighten the legs. Warming up the wrists and shoulders is especially important. Practice on grass or a mat, with enough space to avoid obstacles.
Safety and health note
Cartwheels load the wrists and shoulders, so warm up first and practice on a soft, clear surface. Build up gradually if you are new to the skill. Health note: this article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition, and stop if you feel pain.
Frequently asked questions
Which hand goes down first in a cartwheel?
Usually the hand on the same side as your front leg in the lunge.
Why does my cartwheel go crooked?
Often because the hands and feet are not placed along the same straight line.
How do I get straight legs in a cartwheel?
Improve handstand strength and flexibility, and practice kicking higher over a panel mat.
