> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Back roll

> Novice · Dynamic · Bilateral. Cardio

<video controls playsInline preload="none" poster="/images/exercises/e01z.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe01z%2Fe01z-264.mp4?alt=media&token=cb49a0ba-4e2c-4a21-93e9-937e00e0f12f" className="w-full aspect-square rounded-xl" />

Also known as: Backward roll.

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 18 s |

## Technique

1. Squat down, round your back and tuck your chin towards your chest.
2. Place your hands by your ears, with the palms facing up.
3. Roll on your back; remember to tuck your chin and round your upper back.
4. If they are correctly placed, your hands will naturally find the ground; they should touch the ground just before the back of your head.
5. Push on your hands to avoid putting pressure on your head and use them to push yourself back up to a squat.

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="heart-pulse" size={16} /> Cardio</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/cardio/whole-body-cardio" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Whole body cardio</a></div></div></div>

## Regressions

<Columns cols={3}>
  <Card title="Shoulder back roll" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0wp.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=c480c39fd28a828e325f469e03b245eb" href="/exercises/shoulder-back-roll-e0wp" width="320" height="320" data-path="images/exercises/e0wp.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Forward roll" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0wr.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=2204fb0d316f15c5e0f33ea6d23978a0" href="/exercises/forward-roll-e0wr" width="320" height="320" data-path="images/exercises/e0wr.jpg">Novice</Card>
    <Card title="Tripod headstand forward roll" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w01c.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=68ff7459e2027432fc8f974c2194e268" href="/exercises/tripod-headstand-forward-roll-w01c" width="320" height="320" data-path="images/exercises/w01c.jpg">Intermediate</Card>
    <Card title="Crab walk" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02p.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=3907e387bda5f9323c754723b4d6d69b" href="/exercises/crab-walk-e02p" width="320" height="320" data-path="images/exercises/e02p.jpg">Beginner</Card>
    <Card title="Front kick-through to one-legged dog" img="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/exercises/w02b.jpg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=0d556eee05f7efa3ce3c535cf692960c" href="/exercises/front-kick-through-to-one-legged-dog-w02b" width="320" height="320" data-path="images/exercises/w02b.jpg">Novice</Card>
    <Card title="Deck squat" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w012.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=4a4f1be7e5d84bd840c20aef5e8d2cb0" href="/exercises/deck-squat-w012" width="320" height="320" data-path="images/exercises/w012.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/back-roll-e01z). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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