Tuck up small and roll forwards over your shoulders, never your head.
Forward roll
How to do it
- Chin tucked to your chest the whole way.
- Hands down first, then the back of your shoulders.
- Stay in a little ball and you'll come up on your feet.
- A cushion
- A room you can take three steps across.
- A rug or a mat, and nothing sharp where you put your hands.
- If the room spins, sit down until it stops.
- Ask a grown-up to set this up and stay nearby.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Roll sideways in a tucked ball instead, on a soft mat.
Harder
- Come up onto your feet without using your hands.
What it trains
🤹 Putting it together🦩 Balance🔀 Quick changes
Which muscles do the work
Belly musclesThigh musclesBackbone
Tap one to see it in the Body.