How to do a front flex: 7 steps (with pictures)

How to do a front flex: 7 steps (with pictures)
How to do a front flex: 7 steps (with pictures)

If you do gymnastics, dance, or cheerleading, you need to know how to flex first. This is one of the most common movements in combos. Although it can be difficult to do at first, it only takes mastering a few steps to do it. With a little practice, you will easily build up some front flex in no time!


Part 1 of 3: prepare for the figure

Do a Front Walkover Step 1

Step 1. Master other techniques

Separate the front flex into several different figures and work them all separately before attempting the full movement. Front smoothness is similar to a wheel, but much more difficult. It requires more technique and balance to be successful.

  • Work on the bridge, the single handstand, the ATR with bridge descent, the ATR with split, and the bridge descent with one leg raised.
  • To do the reverse straight support with a descent on the bridge, do the ATR and drop your feet to the ground, keeping your hands raised to descend on the bridge. When your feet touch the floor, push against the floor with your hands so that your arms reach out and your shoulders push back. The front of the soles of your feet should land on the floor first. Then put your heels down and hold the bridge position for a few seconds before getting back up. This figure is similar to a front flex, with the difference that you always have to keep your legs next to each other.
  • To bridge, lie on your back and put your hands next to your ears, palms facing down. Your feet should stay flat on the ground. Push against the floor with your hands to lift your body up, forming a bridge. Try to raise your back as high as possible so that it is more flexible. Push against the floor with your feet until you have your legs straight and your shoulders directly above your hands.
  • The reverse stretched support can be quite difficult. If you can't maintain the position, start by resting your hands flat on the floor about six inches from a wall with your fingers facing the wall. Kick your legs upward until you are standing on your hands with your feet resting against the wall. You can then push very lightly against the wall with your feet so as not to touch it and practice balancing without support. As you practice, you should be able to stand upright, put your hands flat on the floor, and swing your legs upward to stand directly in ATR without having to lean against a wall to correct yourself.

Step 2. Work on your flexibility

To achieve flexibility before, you must have very flexible back and legs. If you improve the flexibility of your whole body, you will be able to perform the exercise much more easily.

  • In addition to your lower back, it's important to loosen up and strengthen other parts of your body, such as your shoulders, core, and buttocks. Get help from a professional trainer to deal with stability and strength issues throughout your body.
  • It takes time to become more flexible. You can work on your flexibility by doing two-person stretches. Target areas like the shoulders and stretch them in 10 to 60 second strokes. For example, you could ask someone to lift your upper arm.

Step 3. Think about your safety

Always start by stretching. Never try to exceed your capabilities. It may take a while to master the flexibility beforehand, but that's okay. If you don't warm up properly, you could injure yourself. Stretch your entire body, as it will fully stretch when you perform a forward flex. Pay particular attention to your back.

  • Use a gym mat to cushion the shock of a fall and have someone parry you until you master the technique.
  • Stretch your wrists and ankles. Try to do the splits and arch your back. Make the bridge to stretch your back well. Crouch down, tuck your chin in, and do a forward roll. Make sure you keep your head tucked in and your body curled up to avoid injuring your tailbone.

Part 2 of 3: start a flex before

Step 1. Position yourself

To achieve front-end flexibility, start by standing as if you were going to do the backhand stretch. Spread your legs apart on a front-to-back axis, leaning on your dominant foot.

  • Get into a lunge position: extend your arms upward, placing them next to your ears, and bend one knee so that your upper body is tilted forward, keeping the other leg straight behind you. Look down.
  • Keep your legs apart in this position. Direct your body forward and put one foot slightly in front of the other, remembering to extend your tiptoes.
  • Exhale and contract your abdominal muscles. Lean forward to put your hands on the floor with your fingers facing forward. Lock your elbows to keep your arms straight when your hands touch the floor.

Step 2. Raise one leg

Throw the one behind upwards. When it is almost vertical, throw the other leg in the air. Support your weight with your hands and shoulders.

  • It is important to keep moving. Keep your legs straight as you throw them up and over your shoulders. Straighten your tiptoes and make sure your legs are still straight and the same distance apart.
  • As you bring the first leg back to the ground behind you, flex the knee slightly to absorb the shock as you land. At this point, the second leg will straighten up vertically.

Part 3 of 3: complete the figure

Step 1. Land correctly

Bring your weight on the first leg you are resting and push against the floor with your hands. You should be back in your starting position. Be sure to plant your feet firmly on the ground when landing and keep your elbows bent.

  • Use your abdominal muscles to straighten yourself up. You might want to tuck your chin in and throw your arms forward to help you get up, but you need to keep your head back and work your core muscles to get back on your feet.
  • Be sure to keep moving from step to step. Fluidity is very important for this figure. If you are able to get up from a bridge, but still cannot flex forward, you may need to get your feet closer to your head when landing.
Do a Front Walkover Step 7

Step 2. Maintain the correct position

Bring your hips forward and avoid straightening up too quickly, as this may cause you to fall back.

  • Your natural momentum is extremely important in helping you straighten up. Your head and arms should take their final position last.
  • When you master simple forward flexibility, you can combine it with other techniques to make it more complex. Be careful when trying new tricks on your own, as you could injure yourself.
  • You could join a gymnastics club and take private or group lessons. For most people, it takes a tremendous amount of time and practice to achieve forward flexibility. Be patient!


  • Always warm up and stretch before attempting a front flex to avoid injuring yourself.
  • Do push-ups and other exercises that work your arms to build muscle and make them more stable.
  • Stretch your legs by doing the splits to make them more flexible.
  • If you can't get up from the bridge, try to throw yourself forward with a little more force to gain more momentum. You can also gently lower your body to the floor to exit the bridge, get up, and try again.
  • When standing up from the bridge, always watch your hands and never put your head forward. Otherwise, you will not be able to get up.
  • To achieve flexibility before, it is strongly recommended to know how to do the back support. This will make the exercise a lot easier.
  • Start by working the figure on a trampoline every day. Once you know how to do it easily, you can do it on the lawn. When you have mastered it perfectly, you can even try it on a hard surface.
  • Move your feet as close as possible to your hands to help you stand up.
  • Ask a friend to help you by putting one hand on your lower back and the other between your shoulder blades. He will be able to support you by pressing lightly when you try to stand up to get off the bridge.
  • Always think about what you are going to do before you do it to avoid injuring yourself.


  • If you are not comfortable doing a certain movement, continue working the easier steps.
  • Don't force yourself to do something that is too difficult. It takes a lot of training to master a gymnastic technique.
  • If you are still exercising, always work the gymnastics figures on a mat.
  • Make sure your arms have enough strength before trying to do a full front flex.
  • Don't put your feet too far from your body, as you may slip.
  • Always stretch. Otherwise, you could seriously injure yourself and be in great pain.
  • Curl your back enough so that you can put your feet close to your head.
  • If you have any injury or feel any pain, stop immediately.

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