Somersault Stand Up

Muscles worked

Setup

1. Stand at the edge of a soft mat or padded surface with feet shoulder-width apart.
2. Lower into a deep squat and place your palms flat on the floor in front of you.
3. Tuck your chin firmly toward your chest and round your spine to create a smooth rolling surface.

How to do it

1. Push off your feet to initiate a forward roll, ensuring you roll across your upper back and shoulders rather than your neck.
2. As your hips pass over your head, pull your heels tight toward your glutes to maintain a compact shape.
3. Exhale forcefully and drive through your heels to transition the rolling momentum into a vertical stand-up.
4. Inhale as you return to the starting position to reset for the next rep.

Form checklist

• Keep your chin tucked throughout the roll to protect the cervical spine.
• Maintain a tight 'tuck' position to keep momentum fluid.
• Ensure feet land flat and shoulder-width apart for a stable base.
• Engage your core during the transition to prevent your torso from collapsing forward.

Pro tips

• Reach your arms forward aggressively as your feet hit the floor to help pull your center of mass over your base of support.
• The faster you pull your heels toward your glutes at the end of the roll, the easier it is to stand up without using your hands.

Make it harder

• Perform a 'Pistol' finish by standing up on only one leg.
• Add a maximal vertical jump immediately upon standing to increase plyometric demand.

Frequently asked

What muscles does the somersault stand up work?

The somersault stand up primarily targets the glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.

What equipment do you need for the somersault stand up?

The somersault stand up requires no equipment — just your body weight.

Is the somersault stand up good for beginners?

The somersault stand up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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