A bicycle kick is a backwards somersault in the air where you pedal your legs as you flip

A bicycle kick is an acrobatic move where you launch yourself backward into a somersault, pedal your legs in a cycling motion while upside down, and land on your feet facing the direction you came from. The move looks dramatic because your body is completely inverted mid-air, and your legs are moving fast enough that they blur. It is not a trick you can learn in one session, but with consistent practice on the right surface and proper progression, most people can land one within a few weeks.

The bicycle kick is different from a backflip because you are not trying to rotate all the way around. Instead, you flip backward only about 180 degrees while your legs pump, then you catch yourself and stick the landing. The pedaling motion is what makes it look like you are riding an invisible bike upside down.

Key Takeaways

  • Start on a thick gymnastics mat or trampoline, never on hard ground, because you will fall on your back and shoulders many times before you land it.
  • Master a basic backward somersault on a mat first, then add the leg-pedaling motion once you are comfortable flipping backward.
  • The pedaling happens as you flip, not before or after—your legs drive the rotation and help you control how fast you spin.
  • Your head position matters: tuck your chin slightly and look over your shoulder as you flip to avoid landing on your neck.
  • Land with your feet together and knees slightly bent, the same way you would land a jump, to absorb impact safely.

Find the right surface before you attempt anything

The surface you practice on determines whether you walk away with a skill or a bruised spine. A gymnastics mat at least 4 inches thick is the minimum—thinner mats will not cushion your back and shoulders when you fall. If you have access to a gymnastics facility, use their equipment. If not, a trampoline works well because the bounce helps you get airborne and the surface is forgiving.

Do not attempt a bicycle kick on grass, carpet, or thin yoga mats. Grass looks soft but offers no real cushioning, and your feet will catch on it during the flip. Carpet and thin mats will let your spine hit the floor underneath. Hard surfaces like concrete, wood, or tile will injure you. You will fall backward repeatedly while learning, so the surface has to protect your entire back, not just your feet.

Learn a basic backward somersault first

Before you add the pedaling motion, you need to be comfortable flipping backward without thinking about it. Lie on your back on the mat with your knees bent and feet flat on the floor. Roll backward by tucking your chin to your chest and pushing with your feet, rolling over your shoulders (not your neck). Your hands should be near your head, ready to catch yourself if needed, but not pushing—let gravity and momentum do the work.

Do this 10 to 15 times until rolling backward feels natural and you are not tensing up. Once you can roll smoothly without hesitation, stand up and practice a standing backward somersault. Bend your knees slightly, tuck your chin, and roll backward the same way. The goal is to flip 180 degrees so you land on your feet facing the direction you started. Do this 10 times. You should feel confident and relaxed by the end.

Add the pedaling motion while you flip

Now combine the backward flip with the leg movement. Stand on the mat with your feet shoulder-width apart. Bend your knees and swing your arms backward to build momentum, the same way you would prepare for a standing long jump. As you push off the ground and begin to flip backward, start pedaling your legs as if you are riding a bicycle upside down. Your top leg comes forward and down while your bottom leg goes back and up, then they switch.

The pedaling should happen continuously as you flip—do not wait until you are upside down to start. The leg motion actually helps drive your rotation and keeps you from flipping too slowly. Aim to pedal two or three times before your feet touch the ground. Your first attempts will be messy and you will land on your back or side. That is normal. Keep the motion smooth and rhythmic, and your body will start to understand the timing.

Control your head and neck position

Your head position is the difference between a safe landing and a neck injury. As you begin to flip backward, tuck your chin slightly toward your chest—not all the way, just enough that your neck is not hyperextended. Look over your shoulder (whichever shoulder is leading the flip) so you can see where you are landing. This head position keeps your neck safe and helps you orient yourself in space.

Do not look straight up or let your head flop backward. Do not crane your neck trying to see the ground. A slight chin tuck and a glance over your shoulder is all you need. Practice this head position during your backward somersaults before you add the pedaling, so it becomes automatic.

Land with your feet together and knees bent

As your feet approach the ground, bring them together and prepare to land like you are landing a jump. Your knees should bend slightly to absorb impact, and your weight should be centered over the middle of your feet. Land on the balls of your feet first, then let your heels come down. Do not land stiff-legged or with your weight too far forward or back.

The landing is where many people get hurt because they either do not commit to the flip (landing awkwardly on one foot) or they land too hard (knees locked, no give). Practice landing from small jumps on the mat first so your body knows how to absorb impact. Then explore that same landing technique to the bicycle kick.

Progress slowly and expect to fall

Your first 20 attempts will probably end with you on your back or side. This is not failure—it is how your nervous system learns the movement. Each fall teaches your body something about timing, momentum, or rotation speed. Wear long sleeves and pants to reduce scrapes, and take breaks if you feel sore. Soreness means you are working hard; sharp pain means you should stop and rest.

Spend one or two sessions just flipping and pedaling without worrying about landing. Then spend a few sessions focusing on landing. Once you can land three or four in a row, you have got it. Do not rush to do it on a harder surface or in front of an audience until you can land it consistently on the mat. A bicycle kick that works on a trampoline might not work on concrete, so build the skill on the safest surface first.

Frequently Asked Questions

Will I get hurt learning a bicycle kick?

You will probably get bruises on your back and shoulders, and maybe some scrapes on your arms. These are minor injuries that come with learning any flipping skill. Serious injuries happen when people practice on hard surfaces or without proper progression. A thick mat and slow practice eliminate most risk.

How long does it take to land a bicycle kick?

Most people land their first clean bicycle kick within two to four weeks of regular practice, assuming they practice two or three times a week for 15 to 20 minutes. Some people get it faster, some take longer. Consistency matters more than intensity.

Can I learn a bicycle kick without a gymnastics mat?

A gymnastics mat is strongly recommended because it protects your spine and shoulders during the many falls you will have. A trampoline is a good alternative. Practicing on anything softer or thinner puts you at risk of serious injury.

Do I need to be flexible or strong to do a bicycle kick?

You do not need exceptional flexibility or strength. The move relies on timing and momentum more than either. Basic fitness helps—you should be able to do a few push-ups and touch your toes—but you do not need to be an athlete.

What should I do if I land on my neck?

Stop practicing when ready and rest for a few days. If you have pain, numbness, or tingling, see a doctor. Neck injuries are rare if you keep your chin tucked and practice on a proper mat, but they are serious if they happen. Always prioritize safety over progress.