How to do a Gymnastic Handstand

In this lesson, you will learn how to perform a gymnastic handstand. The handstand is one of the most fundamental skills in gymnastics and is essential for nearly all subsequent techniques—not just on the floor, but across all apparatuses.

Why is the handstand so important?
It develops your sense of balance, teaches proper body alignment, and strengthens your entire body. That's why you should practice your handstand at the beginning of every gymnastics workout.

Find more gymnastics instructions in the Artistic Gymnastics section.

Execution

  1. Starting Position
    Stand tall with your arms raised and your body fully extended. Reach your fingertips upward as far as possible. Keep both your knees and arms straight. Look forward—do not tilt your head back or down. Engage your abdominal muscles slightly. A slightly rounded back is better than a hollow one, but the rounding should not be noticeable. Your arms, torso, and legs should form a straight vertical line, with your shoulders touching your ears. This same posture must be maintained when you're upside down.
  2. Leg Lift
    Lift your left leg while keeping the rest of your body completely still. Both legs and arms remain fully extended. Point your left ankle immediately—this is a general rule for almost all gymnastics skills.

Important: When a foot leaves the floor, the ankle must be extended right away.

  1. Forward Lean and Step
    Step forward with your left leg while leaning into the movement. As you move toward the floor, your arms, torso, and right leg must stay aligned in a straight line. Keep the distance from your right foot to your fingertips as long as possible. When your left foot touches the floor, a slight bend in the knee is acceptable—but avoid bending too much.
  2. Hand Placement
    Place your hands on the floor, keeping your arms, torso, and right leg in a straight line. Ideally, your hands should be planted one full body length (including extended arms) from your starting point. Many beginners place their hands too close—try to avoid this.
  3. Leg Swing and Alignment
    Swing your right leg up without losing alignment between your legs, torso, and arms. Bring your legs together. Keep your arms, legs, and ankles fully extended. Do not hollow your back, bend your knees or elbows. Engage your core.
  4. Handstand Position
    As you did at the beginning, push your fingertips upward to maximize the distance between your hands and feet—now you're upside down. Fully extend your arms, legs, and ankles. Point your toes and push upward with your shoulders to align your body vertically (90° to the floor). Keep your abdominals slightly contracted and your back slightly rounded (but not noticeably). Avoid arching your head back to see the floor; you may glance down with your eyes, but your head and spine should remain aligned. Shoulders should be pressed into your ears.
  5. Balancing
    Balance your handstand using your hands and forearm strength. Your entire body should remain locked—no movement in the elbows, knees, or hips.
    • If you feel yourself tipping backward, ease the pressure on your fingertips.
    • If you're tipping forward, press your fingertips into the floor harder.
  6. Coming Down
    Separate your legs again and bring your left foot down first. Your right leg, torso, and arms should stay aligned.
  7. Finish Position
    Return to the same position where you started. Reach your fingertips upward again as in the beginning.

Advice

  • Leg Timing: The left leg starts the motion and comes down first, meaning it spends less time in the air. This is normal.
  • Practice: In the beginning, focus simply on standing on your hands—perfection will come later. Keeping your body straight and your head in line takes time and practice.
  • Balancing Exercises:
    • Try holding a handstand while looking at your toes.
    • Challenge yourself by trying to balance with your eyes closed for a few seconds.

Suggestions for Progression

  • Straighten Your Handstand
  • Handstand Turn
  • Headstand
  • Headspin
  • Front Roll
  • Front Roll with Extended Legs
  • Back Roll to Handstand
Privacy guaranteed.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.