> ## 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.

# Forward roll

> Novice · Dynamic · Bilateral. Cardio

<video controls playsInline preload="none" poster="/images/exercises/e0wr.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0wr%2Fe0wr-264.mp4?alt=media&token=cfa5a0e0-208c-4de4-8d62-4e6d7fbd8b6f" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 25 s |

## Technique

1. Squat down and place your hands on the ground in front of you.
2. Round your back and tuck your chin towards your chest.
3. Start falling forward and push on your legs to create momentum.
4. Tuck your head so that it does not (or hardly) touch the ground; aim to start rolling on your upper back directly.
5. Aim to get back to a deep squat position at the end of the roll.

## 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>

## Progressions

<Columns cols={3}>
  <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>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Shoulder forward roll" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0wq.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=c0b73e568b29aa930259fc687826f260" href="/exercises/shoulder-forward-roll-e0wq" width="320" height="320" data-path="images/exercises/e0wq.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Back roll" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01z.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=a1119fa2b2f106323da841a413dade4b" href="/exercises/back-roll-e01z" width="320" height="320" data-path="images/exercises/e01z.jpg">Novice</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>
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    <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>
    <Card title="Scorpion" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0x5.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=317a8c99c973f23afd23dbdbde61689c" href="/exercises/scorpion-e0x5" width="320" height="320" data-path="images/exercises/e0x5.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/forward-roll-e0wr). 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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