How I Learned to Do Backflips as an Adult – And How You Can Too (Step-by-Step Beginner’s Guide)

How I Learned to Do Backflips as an Adult – And How You Can Too (Step-by-Step Beginner’s Guide)

April 5, 2025

Hey, I’m Fernando Raymond, founder of the Calisthenics Gym in East London and today I want to share something that changed my life: learning how to do backflips as an adult.

learning-to-do-backflips

It’s one of the best skills I’ve ever learned, not just because it’s fun and impressive, but because it boosted my confidence, balance, agility, and overall athletic ability. Now, I train calisthenics and martial arts every day, and doing backflips in parks, gardens, or even just to celebrate something feels amazing.

I used to train with a private coach at the East London Gymnastics Centre, but sadly, it’s now closed.

backflip-training-in-London

That’s why I’ve turned my garden next to Beckton Park in East London into my outdoor training zone, and it’s now home to the Calisthenics Gym — a place where anyone can come and train calisthenics, learn flips, and grow stronger.

So, if you’re a complete beginner and want to learn how to do a backflip, keep reading. I’ll break it down step-by-step, and I’ll also share why taking private one-on-one lessons is the best (and safest) way to learn.

Why Backflips Are Worth Learning

Before we dive into the steps, let me tell you why backflips are worth your time:

They’re fun. No matter how old you are, there’s something exhilarating about flipping through the air.
They build confidence. Conquering your fears and landing a backflip gives you an instant self-esteem boost.
They develop your body. You build explosive power, coordination, agility, and body awareness.
They look awesome. Let’s be honest — backflips are a cool party trick and get people’s attention instantly.

Safety First – Please Read This

Backflips are high-risk moves. You can injure yourself badly if you attempt it without proper training, spotting, or technique. That’s why I highly recommend taking private one-on-one coaching sessions or at least group classes with experienced gymnastics or calisthenics coaches.

OverGravity Gymnastics (https://overgravitygymnastics.uk/) is one of the best places to start. They offer both private and group classes with trained professionals who will spot you, guide you, and help you progress safely.

If you’re in East London, you can also train with me at the Calisthenics Gym near Beckton Park (https://www.calisthenicsgym.co.uk/) where we offer private coaching to help you get your first flip — safely and confidently.

Step-by-Step Guide to Learning a Backflip (for Beginners)

Step 1: Get Comfortable Jumping and Tucking

Start with basic jump training. Practice explosive vertical jumps and get used to tucking your knees into your chest while in the air. Do this on a soft surface like a mat or grass.

Drill:

Jump up and tuck your knees to your chest.
Land softly on your feet.
Repeat 10–20 times to build confidence.

Step 2: Strengthen Your Core and Legs

A backflip requires explosive leg power and a strong core. Add the following exercises to your routine:

Squats and jump squats
Lunges
Planks
Hanging leg raises
Calisthenics drills (we do these daily at the gym)

Step 3: Master the Backward Roll

Before you flip, you need to get used to the backward motion.

How to do it:

Sit down on a mat.
Tuck your chin in.
Roll backward onto your shoulders and then roll back up to your feet.
This helps you overcome the fear of going backward.

Step 4: Practice the Backflip Motion on a Trampoline or Foam Pit

This is where places like OverGravity Gymnastics come in handy. You’ll get access to trampolines, foam pits, and crash mats to practice the motion safely.

With a coach spotting you, you’ll start doing assisted backflips on a trampoline, which makes it easier to learn the motion and landing.

Step 5: Learn to Jump Up, Not Back

A common mistake beginners make is jumping backward. A backflip actually requires a vertical jump — straight up — and then rotating.

Focus on:

Throwing your arms up powerfully.
Looking straight ahead.
Tucking quickly at the top of your jump.

Step 6: Start With a Spotter

Never attempt your first few backflips alone.

With a trained coach or spotter (like we offer at Calisthenics Gym), you’ll get physical support while you get used to the technique. They’ll help guide your motion, spot your landing, and make sure you’re safe.

This is where private lessons really shine. You get undivided attention and personalized feedback.

Step 7: Use Mats and Progress Slowly

As you get more confident, start practicing on mats without a spotter (only when your coach says you’re ready). Eventually, you’ll move to grass or flat surfaces — always ensuring your landing area is safe and clear.

Step 8: Practice Consistently

Backflips take practice. Muscle memory builds over time.

I recommend:

Practicing 2–3 times a week
Mixing strength training with skill training
Taking videos of yourself to watch your form

My Personal Backflip Journey

Learning to backflip as an adult wasn’t easy. I had doubts, fears, and even a few awkward landings. But with the help of my coach at East London Gymnastics Centre (before it closed), and now with the setup in my garden, I was able to make it happen.

That’s why I built the Calisthenics Gym — to help people like you unlock their physical potential. Whether it’s your first pull-up, handstand, or backflip, we’ve got the space, coaching, and vibe to support your journey.