Backward Roll

Introduction

Rolling backward passing legs over head, coordination and control exercise.

Anatomy and Muscles Worked

• Primary muscles: abdominals, arms (push), coordination

Step-by-Step Instructions

1. Squat, sit backward.
2. Roll onto back, hands by ears.
3. Push with hands to pass legs over head.
4. Stand up in squat position.

Recommended Sets and Reps

• 3 sets of 5 to 8

Common Mistakes

• Sloppy technique: always prioritize movement quality.
• Progressing too fast without mastering form.

Safety

Push with hands to protect neck. Cushioned surface required.

Variations

• Easier versions for beginners
• Advanced versions for progression

Target Audience

Practitioners of all levels with adapted progression.