What is rolling backwards called? A guide to the backward roll

September 27, 2025 •

4 min read

In gymnastics, a fundamental skill performed on the floor involves a continuous motion of rolling over one's back, a move that provides a foundation for more complex acrobatic feats. This foundational movement, commonly known as a backward roll, has variations across different disciplines, including parkour and martial arts.

Quick Summary

Rolling backwards on the floor is most commonly called a backward roll, a basic gymnastic movement that involves tucking the body and using arm momentum to complete the rotation. Depending on the context, it can also be known as a backward somersault or, in skateboarding, riding fakie.

Key Points

Backward Roll: The most common term for rolling backwards on the floor, especially in gymnastics.
Backward Somersault: An alternate name, particularly when the movement is performed with a greater degree of air time or momentum.
Back Extension Roll: An advanced gymnastic variation involving a controlled roll with a full spinal extension.
Fakie or Switch: Terminology used in skateboarding and snowboarding for riding or rolling in the reverse direction.
Critical Safety: The single most important safety tip is to tuck your chin firmly to your chest to protect the neck during the roll.

The backward roll: A fundamental movement

A backward roll is a foundational acrobatic and gymnastic skill where an individual rolls over their back from a crouching or standing position and returns to an upright position. It is a key building block for more complex movements and is crucial for developing body control, strength, and flexibility. The core of the movement involves tucking the chin to the chest, maintaining a rounded back, and using the hands to push off the floor and protect the head and neck.

Terminology across different disciplines

While 'backward roll' is the standard term in gymnastics, the name can change depending on the sport or context. Understanding these differences provides a richer perspective on the movement's applications.

Gymnastics: In gymnastics, the standard backward roll is taught early on to build body awareness and control. More advanced variations, like the 'back extension roll', involve a more controlled backward movement with a full extension of the spine.
Acrobatics and tumbling: The term 'backward somersault' is sometimes used, especially when referring to a roll performed in the air, or a backflip. The distinction often lies in whether the body remains in contact with the ground throughout the rotation.
Martial arts: In martial arts, the backward roll is a defensive maneuver used to break a fall and absorb impact safely. It is an essential part of 'ukemi' or breakfalls, protecting the practitioner from injury during throws or falls.
Skateboarding and snowboarding: In these sports, rolling or riding backward is referred to as 'fakie' or 'switch'. 'Fakie' is rolling backward in one's natural stance, while 'switch' is rolling backward with the opposite foot forward.
Parkour: For parkour practitioners, the backward roll is a critical safety technique for absorbing the force of an impact when landing incorrectly. It is a practical application of the gymnastic skill.

Step-by-step guide to performing a backward roll

Learning a backward roll requires proper technique to ensure safety and prevent injury, particularly to the neck. Starting with the right form is crucial for building a strong foundation.

Starting position: Begin in a squat position with your feet together, thighs parallel to the floor, and arms extended forward for balance.
Initial movement: Tuck your chin tightly to your chest, looking at your belly button. This keeps your back rounded and protects your neck.
Initiating the roll: Gently shift your weight backward, dropping your buttocks toward the floor. As you roll, your hands should be positioned by your ears with palms facing the ceiling, ready to push.
Pushing with hands: As your body rotates over your shoulders, push firmly against the floor with your palms to lift your body and take pressure off your neck.
Completing the roll: Use the momentum from the hand push and the tuck of your legs to continue the rotation, bringing your feet back to the floor. End the movement by standing back up in a controlled manner.

Safety tips and common mistakes

Performing a backward roll safely is paramount. Without proper form, there is a risk of neck or back injury. Here are some key tips and errors to avoid:

Keep your chin tucked: Never allow your head to flop backward. Tucking your chin to your chest is the single most important safety measure.
Push with your hands: A common mistake is not pushing hard enough with the hands, which can leave all the weight on the neck. The push is essential for a smooth, safe rotation.
Stay rounded: Maintain a tight, rounded shape throughout the roll. Failing to stay compact can lead to a less controlled and potentially dangerous movement.
Use proper equipment: For beginners, using a soft mat or a wedge mat can significantly reduce the risk of injury while building confidence.
Practice with a spotter: A trained coach can provide a gentle lift at the hips to assist with the roll and ensure proper technique.

Backward roll vs. backward somersault

There is often confusion between a backward roll and a backward somersault. While both involve a backward rotation, the key difference lies in whether the body remains in contact with the ground.


Feature	Backward Roll	Backward Somersault (Backflip)
Movement Type	A continuous, ground-based rotation.	A flip or aerial rotation with a period of being airborne.
Starting Position	Crouched or standing on the ground.	Standing, with a jump to initiate the aerial rotation.
Ground Contact	Body remains in contact with the rolling surface.	Body leaves the surface for a brief period.
Technique Focus	Controlled, tucking, and using hands to push off.	Powerful jump and tuck to gain height and complete the rotation in the air.
Level	Fundamental, beginner-level skill.	Advanced acrobatic skill.

Benefits of mastering the backward roll

Beyond its utility in gymnastics and other sports, the backward roll offers several general health benefits:

Improved flexibility: It stretches the hamstrings, lower back, and neck, which helps in increasing overall flexibility.
Enhanced core strength: The movement requires significant engagement of the abdominal muscles for control and momentum.
Increased body awareness: It improves proprioception, or the body's sense of its own position in space.
Safe falling technique: It teaches the body how to absorb impact and roll out of a fall safely, a valuable skill for many activities.

Conclusion

So, what is rolling backwards called? Primarily, it's known as a backward roll, a foundational movement in gymnastics and a practical skill in other disciplines like martial arts and parkour. While other names like backward somersault or backflip refer to more aerial versions of the movement, the ground-based backward roll is a critical skill for building strength, flexibility, and body control. By understanding the proper technique and prioritizing safety, anyone can learn to execute this fundamental movement with confidence. For more information on proper technique and spotting, a great resource can be found at Human Kinetics, an authoritative source on physical education and sport science.

Frequently Asked Questions

The main difference is ground contact. A backward roll is performed on the floor, while a backward somersault, or backflip, is an aerial movement where the body flips in the air.

Yes, when taught correctly, a backward roll is a fundamental and safe movement. Proper form, especially tucking the chin and pushing with the hands, is crucial to prevent injury. Using a mat and having a spotter is recommended for beginners.

'Pizza hands' is a verbal cue used by coaches to describe the proper hand placement. It refers to keeping the palms flat and facing upward, positioned near the ears, as if holding a slice of pizza in each hand. This ensures the hands are in the correct position to push off the floor.

Mastering the backward roll helps develop core strength, body control, flexibility, and body awareness. It is also a practical skill for learning how to fall safely in other sports.

Yes, while many beginners start from a crouched position, an experienced practitioner can perform a backward roll from a standing start by bending their knees, squatting down, and initiating the roll.

Yes, many martial arts incorporate a version of the backward roll, often called a breakfall or 'ukemi'. It is used as a defensive technique to absorb impact and minimize injury from throws or falls.

If you struggle to complete the roll, you may lack the necessary momentum or arm strength. Practice drills using a wedge mat or having a spotter can help you build the correct technique and strength. The hand push is often the key area to focus on.