An aerial cartwheel, also called a side aerial, is a no-hands cartwheel where the gymnast travels sideways in the air before landing in a lunge. It requires power from the legs, a tight core, and strong body control.
What is an Aerial Cartwheel in Gymnastics ?
In gymnastics, an “aerial” refers to a skill where the gymnast flips or rotates in the air without any hands touching the ground. It’s a move that showcases the gymnast’s athleticism, balance, flexibility and control. Aerials can come in various forms, such as the aerial cartwheel (also known as a side aerial), aerial walkover, aerial twist, and more. Aerials are different than saltos, or front tucks and back tucks, because your legs are straight and separated.
How to do an Aerial Cartwheel Step by Step
1. Mountain Climb
Start with your dominant leg in front. Bend both knees into the mountain-climb shape: front knee up, back knee toward the floor. Push explosively through this shape into your entry.
2. Needle Kick
Drive your back leg into a needle kick, pushing strongly through your front leg. This generates the lift and momentum needed to go airborne.
3. Upside Down Straddle
Rotate into the cartwheel shape in the air — legs split wide, body tight, hands never touching the floor.
4. Landing
Finish with your non-dominant leg in front, landing in a controlled lunge with chest up and arms by your ears.
Now that you’ve learned to the steps to doing an aerial cartwheel, we’re going to give you the exercises you need to strengthen the necessary muscles, along with some drills and tools to help you learn the skill.
Muscles you need for an Aerial Cartwheel
Legs: Provide the explosive lift to get airborne.
Core: Keeps your body tight and controlled mid-air.
Exercises You Can Do at Home
Hip Lifts (3×12): Hip lifts build glute drive.
Kettlebell Deadlifts (3×10): Kettlebell deadlifts help strengthen legs safely.
Squats (3×12): Squats are the foundation of leg power.
Lunges (3×10 per leg): Mimic aerial entry.
Planks (3×30s): Tighten core for body control.
Aerial Drills You Can Do at Home
Needle Kicks: To do a needle kick exercise as a drill for the aerial entry, start from a mountain climber position. This is with one knee on the ground and your other leg in front of you at a 90-degree angle. Then you want to stand up by pushing on your front leg (keeping your other leg behind you), and after you have stood up quickly do a needle kick. This is to practice the motion going into your aerial. You can see this drill in the video above.
Cartwheel Close: You can practice doing cartwheel closes at home, using the lunge motion in the beginning of the cartwheel that you will need to do an aerial. Do a fast cartwheel and land one foot swiftly after the other, pulling the second foot into the first one.
Cartwheel Close with Sliders: You can do the drill shown in the video above at home also — a cartwheel close with sliders. The goal of this drill is to get the sliders to slide back away from your feet. You want to be lunging and moving your feet so fast that the sliders go flying.
Aerial Cartwheel Drills You Should Be Able to do at the Gym
Aerial off a Panel Mat: At the gym you should be able to do an aerial off a raised surface before you learn to do one on the floor. This can be off a panel mat, or into the pit on a mat.
Check out the table below for the home gymnastics equipment that we recommend to help you learn an aerial.|
Note: Some links are affiliate/sponsored. We may earn a small commission at no extra cost to you.
Tools for Learning an Aerial Cartwheel |
Description |
Price |
| Panel Mat | A panel mat is useful for several different aerial cartwheel drills. | Check Current Price Here |
| Sliders | Sliders are a great tool to help you learn an aerial cartwheel. You want to be able to do a cartwheel close drill and have the sliders go flying. | Check Current Price Here |
Aerial Progressions
- Cartwheel – a cartwheel is the base skill for an aerial cartwheel in gymnastics
- Round-off – a round-off is a more beginner skill that will help you learn how to push off your legs
- Fast Cartwheel – a fast cartwheel is a progression to help you learn how to do an aerial
- Aerial Cartwheel – after you have learned these progressions, you can learn an aerial in gymnastics!
Tips for Learning How to Do an Aerial
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Build flexibility in hips and legs.
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Strengthen core + legs (planks, hollow holds, squats).
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Master your cartwheel mechanics first.
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Break it down into drills.
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Use a spotter or coach.
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Practice on soft surfaces first.
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Visualize successful attempts nightly.
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Always take safety precautions (mats, coach supervision).
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Be patient and consistent.
Common Mistakes & Quick Fixes
| Mistake | Why It Happens | Quick Fix |
|---|---|---|
| Incomplete Rotation | Not enough lift or drive from the front leg; weak kick. | Strengthen legs with squats/lunges; practice powerful needle kicks (3×10). Cue: “Kick over, not up.” |
| Lack of Height | Insufficient leg push or poor mountain-climb → needle-kick entry. | Add explosive drills (box jumps, split jumps); exaggerate push through front leg. Cue: “Drive the floor away.” |
| Overrotation | Too much power or uncontrolled leg swing. | Focus on controlled takeoff; practice aerials off a panel mat for safer landings. Cue: “Up, then over.” |
| Incorrect Body Position | Dropped chest, bent waist, or loose legs. | Practice fast cartwheels + hollow holds; keep chest lifted. Cue: “Tall chest, tight core.” |
| Landing with Bent Legs | Weak core/leg engagement or lack of control on landing. | Practice stick drills from cartwheel closes; work on controlled lunge landings. Cue: “Snap down, bend knees on impact.” |
| Insufficient Momentum | Weak run-up or slow entry. | Add a strong hurdle into the mountain climb; use cartwheel close drills with sliders. Cue: “Fast feet → big kick.” |
| Fear or Hesitation | Mental block, lack of confidence. | Break skill into drills (panel mat aerials, trampoline aerials); visualize 3× nightly. Cue: “Commit all the way.” |
| Poor Timing of Arms | Swinging arms too early/late disrupts rhythm. | Film and adjust timing; rehearse arm swing with fast cartwheels. Cue: “Arms swing with the kick.” |
| Lack of Preparation | Attempting aerials without strength/flexibility base. | Ensure solid cartwheel, roundoff, and flexibility first. Use prep drills consistently. Cue: “Build the base first.” |
Frequently Asked Questions
Q: What is an aerial cartwheel?
A: An aerial cartwheel, also known as a side aerial or side somersault, is a gymnastics move where the body rotates sideways in the air while executing a cartwheel motion without hands touching the ground.
Q: Can anyone learn to do an aerial cartwheel, or does it require prior gymnastics experience?
A: While prior gymnastics experience can be helpful, anyone with a good level of fitness, flexibility, and dedication can learn to do an aerial cartwheel with proper guidance and practice.
Q: How do I prepare my body for learning an aerial cartwheel?
A: It’s important to work on flexibility, strength, and coordination. Stretch regularly to improve flexibility, focus on core and upper body strength exercises, and practice basic cartwheels to build coordination.
Q: What are the basic steps involved in performing an aerial cartwheel?
A: The basic steps include running into the cartwheel, kicking off one leg while swinging the other leg up and over, rotating sideways in the air, and landing on the opposite foot.
Q: How can I overcome fear or hesitation when trying an aerial cartwheel?
A: Start by practicing on a soft surface like a gymnastics mat or grass. Break down the movement into smaller steps and gradually increase height and speed as you gain confidence.
Q: Are there any specific drills or exercises to help improve aerial cartwheel technique?
A: Yes, drills such as handstand hops, split jumps, and fast cartwheels can help improve technique and build strength and coordination.
Q: What should I do if I keep falling or failing to execute an aerial cartwheel?
A: Analyze what might be going wrong, seek feedback from a coach or experienced gymnast, and continue practicing drills and progressions to improve technique and confidence. It also doesn’t hurt to work on your leg strength so you can push harder off your front leg!
Q: How long does it typically take to learn how to do an aerial cartwheel?
A: The time it takes to learn varies for each individual, but consistent practice and dedication can lead to progress over weeks or months.
Q: Are there any safety tips I should keep in mind while practicing aerial cartwheels?
A: Always warm up properly before practicing, use proper spotting techniques with a coach when learning, and ensure you have enough space and a suitable surface to practice on to minimize the risk of injury. You should always have an adult coach supervise your practice.
Q: Can I practice an aerial cartwheel at home, or do I need specialized equipment or supervision?
A: You can practice aerial cartwheels at home, but it’s important to have proper guidance and supervision, especially when starting out. A soft surface like a gymnastics mat or grass can help reduce the risk of injury.
Q: Can adults learn to do aerial cartwheels, or is it mainly for children and teenagers?
A: Adults can absolutely learn to do aerial cartwheels with dedication and practice. Age is not a barrier to learning new skills in gymnastics or other physical activities.
Q: How can I incorporate an aerial cartwheel into a dance routine or gymnastics performance?
A: You can incorporate an aerial cartwheel into a dance routine or gymnastics performance by choreographing it to fit the music and seamlessly blending it with other movements and skills. Practice transitions and timing to create a polished performance.
So, if you want to learn how to do an aerial cartwheel, the first step is to strengthen your legs and core muscles. The next step is to practice the needle kicks drill, cartwheel close and cartwheel close with sliders. After you have mastered those drills, try aerials off a raised surface. Once you can do an aerial successfully off a raised surface, you should be able to take your new skill to the floor. I hope the video and exercises are helpful to you and help you learn how to do an aerial cartwheel!
View Comments (79)
I have done an aerial before by my self a few days ago. But now I'm having trouble getting enough height. What do I do?
A high hurdle right before gives you all your height and momentum for an Ariel.
I have done a aeriel cartwheel 2 time so the third time fumbled what will i do to regain it
I’m level 9 so I do it on the beam keeping your leg straight instead of bending it in helps also swing your arms back snd keep the straddle position
Even though I'm a cheerleader you should maybe try one handed cartwheels and learn how to push up your weight
I am a level 8 gymnast. I say you need to get more speed.
This used t be a MAJOR problem for me too. What helped me most was doing one foot toe rises, where you just go on your tippy toes with only one foot on the ground. You can also do jumps like these with one leg bent jumping up and down, making sure to end your leg enough. Hope this helps!
I so wish I was good at gymnastics! I can't seem to get a lot of moves! But I was wondering how do I know if I am a level 1 or 2? (I am a self - taught gymnast.)
If you are willing to join a gymnastics class, I suggest you do so, if you are wanting to learn new skills. If you don't want to join a class, use you tube gymnastics tutorials. They will teach you what you need to know.
To find out what level you are, look up the requirements for each event, compare it to what you have, and whichever one you have the most skills in, is your level! Good luck! :)
how do u do it i thought you were going tell us how to do it
The picture at the top shows you how to do it. Simply lunge forward, push off of your leg, hold yourself with your core in the air, and cartwheel onto the other leg.
Basically it's a cartwheel without your hands, practice with one handsp and then do one hand late, and then you got an ariel!
I am so close to my aerial but my hands go down right when i go up into it.. what can I do to stop that
Either your not going high enough or its fear taking over, maybe trying it off of a panel mat would help. That really helped me get my aerial. Good Luck!
that did not work for me nothing worked for me.
I'm a level 2 gymnast, so what I did to get my aerial without my hands is do and round-off, off of a slightly higher area, such as sidewalk to street (I suggest not doing this because it is dangerous), and keep doing that until your are ready for step 2. Step 2: After you have mastered your round-off, off of a higher area, try hurdling off of the higher area and keep your hands away from the ground for 1 second, then 2 seconds, then 3, then 4, then5, etc. Until you get it. Step 3: Try the same thing same-leveled ground, and you will get it.
Ps, Don't be scared to hurt yourself, try it on a bouncy area such as trampoline, then on ground it your that uncomfortable.
when i keep on trying to do an ariel my hands keep on going down on the ground how do prevent that from happening??? HELP!!!
Don't be afraid to keep you'r hands off the ground if you always put you'r hands down then you will never get it! Just go for it!
in my experience, lifting your hands off the ground will come once you have enough power to actually do an aerial. Putting your hands down is a natural reflex, but once you have the strength to get your aerial without putting your hands down, your hands will naturally stop touching the ground. In the meantime strengthen your legs and core.
I am having extreme trouble getting my ariel, does anyone know how I could get enough momentum and height into my Ariel. I am trying to learn one by doing fast cartwheels.. good idea?
Try having a really long running start and eventually you'll be able to do it without any momentum. That's how I learned it.
Long running starts aren't as helpful as people think. Try just taking a few (1 or 2) powerful steps and a long not high hurdle and you can also try doing it off a block onto lower surface so you have more time to kick you legs over. Hope this helps!
To get your aerial, pretend that the floor is lava. You can't touch the floor or you'll get burned. Your feet, however, have special shoes that can keep you from getting burned. Your hands don't have anything special on them, so if you touch your hands to the floor, then you'll get burned. I know this seems crazy, but I told this to my teammate when she was trying aerials off a panel mat. She hadn't made it yet, but after I told her this, she made it! Try this strategy, it really works! I didn't get my aerial from this strategy, I got my aerial by just not putting my hands on the ground. Do try this though! Good luck with your aerial!
what is the highest limit to do a aerial?
So... I am learning my aerial and I can do it off of a raised surface and I can do it on a trampoline. I am on Xcel Gold team and my teammates and i are trying to get it so that we can take a really cool group photo at the beach. Please help me! I also just want to get my aerial so I can have it in my routine.