A press handstand is one of the coolest ways to show off your crazy gymnastics strength and control. It’s also one of the TOPS skills. Before you can learn to do a press handstand, you should have mastered a regular handstand.

A press handstand is a handstand done starting from either a standing or sitting position. If you are going to be starting from a sitting position, you should be sitting on the floor with your legs in a straddle and your hands on the ground in front of you. If you are going to start in a standing position, you can be in either a pike or straddle stand with your hands on the floor in front of you. Then you will need to lean forward with control and transfer the weight of your body to your hands.

As the weight is transferred to your hands you can slowly raise your feet and legs off the ground in either a pike or straddle position. Most gymnasts straddle their legs up. With control raise your legs until they are straight over your head in a handstand. While you are raising your legs, your shoulders will move past your hands, and then as your legs rise, they will move to straight over your hands.

And we’ve also put together a PDF of 12 Drills to Help you Learn a Press Handstand.

Click Here to Download GymnasticsHQ’s
Press Handstand Progressions Checklist

Click Here to Download GymnasticsHQ’s
10 Minute Handstand Workout

How to Do a Press Handstand Step by Step

1. Sit on the Floor in a Straddle Sit.

Your hands should be flat on the floor in between your legs with your fingers spread out. Lean forwards over your hands and as your shoulders tilt forward, transfer your weight from your lower body to your hands.

2. Pull Your Lower Body Off the Ground.

Use your stomach muscles to pull your legs off the ground, while you are leaning your shoulders over and past your hands. All of your weight should be on your arms as your core muscles lift your legs.

3. Raise your Legs into a Handstand. 

Slowly raise your legs up until they are straight over your shoulders in a handstand. You can either straddle them up or pike them up. As your legs rise, your shoulders will move to straight over your hands.

4. Handstand 

Once your legs are straight over your head you will be in a handstand. To hold this with control you need to make sure your legs and shoulders are stacked over your hands so that you form a straight-body position. From the handstand position you can reverse these steps to lower yourself back into a straddle sit onto the floor, or you can kick down from your handstand.

Tips for Learning a Press Handstand

A press handstand is an advanced skill that requires significant strength, flexibility, and dedication. Here are some tips for learning one:

• Use blocks or folded up panel mats to give yourself leverage to practice drills more easily.
• Keep doing strength and flexibility exercises while you practice specific press handstand drills. The more core and arm strength you have, the easier it will be. Consider doing our Press Handstand Workout that you can do at home.
• Practice the phases of a press handstand separately, so that when you are strong enough you can put all of the phases together.

Muscles You Need to Strengthen for A Press Handstand

Arms: Your arm and shoulder muscles are providing most of the strength needed for a press handstand. They are what give your press handstand control and hold your body up.

Core: You need strong core muscles to lift your legs from the ground up over your head.

Exercises You Can do at Home for a Press Handstand

Handstand Hold: Having the strength to hold a handstand is an important part of the press handstand. You can practice holding a handstand without any support, with someone holding your legs or against a wall.

V-Ups: V-Ups work to improve your stomach muscles and they also mimic the motion of pulling your legs up off the floor. To do a V-up, lie flat on your back. With your legs squeezed together and arms over your head, lift your legs and torso simultaneously off the ground. Touch your hands to your feet, and then lower your torso (with your arms next to your ears) and legs to the ground simultaneously to complete the repetition.

Push-Ups: Push-ups are a great, simple exercise for improving your arm strength that you need for a press handstand. To do a push-up, get into a straight-body plank position with your shoulders over your wrists. While squeezing your core and butt, bend your arms. You want to focus on your body position and only go as far down as you can while still maintaining control of your movement. Raise your body again by straightening your arms to complete the repetition.

Kettlebell Deadlifts: Kettlebell deadlifts are a hip-pulling exercise just like a press handstand. In the press handstand your hips are pulling your legs up over your head. To do kettlebell deadlifts, stand with your feet about shoulder-width apart. Place a kettlebell between your legs, in line with your ankles. With a straight back, looking in front of you, bend from the hips, and reach down to pick up the kettlebell in between your legs. Your shins should be vertical and your lower back should be flat. Then pushing through your legs, return to a standing position.

Press Handstand Drills

Here is a video of 5 drills you can do at home to improve your press handstand:

All of these press handstand drills are shown in the video above.

Pike Drag Ups with Forward Roll: Start in a plank position. Drag your feet as close to your hands as you can, while keeping your arms straight. Then, do a forward roll out of it. Repeat until you’ve reached the desired number of reps.

Weighted Arm Raises: Start in a straight stand (with knees slightly bent), holding light weights in each of your hands, starting with your arms by your side. Raise your arms slowly over your head (180º angle) and then back down to your sides. Repeat until you’ve completed the desired number of reps.

Press Muscle Memory: Start by laying a folded panel mat about 8″ away from the wall. Lay down on the mat so that you are perpendicular to the wall with your back on the mat, hands on the wall,  and your head hanging off of the mat. Straddle your legs and bring them up against the wall and try to get them to touch the floor. Repeat until you’ve reached the desired amount of reps.

Straddle Stand and Handstand Lowers: Start in a straddle stand with your hands on the mat between your legs. Slowly lower yourself down to the ground to a straddle sit. If this is too easy for you, start by doing a handstand and lowering yourself down to the ground in a straddle sitting position. Repeat until you’ve reached the desired amount of reps.

Straddle Press Against the Wall: Stand a panel mat or pillow against the wall, to protect your back. Starting in a straddle hold, try to press all of the way up to a handstand, using the mat/pillow to lean up against if you need to. If you don’t have a mat/pillow, try to press from your straddle hold as high as you can get, then put your feet down.

Check out our new Press Handstand Training Packet:

We have linked some gymnastics equipment below that will be helpful on your journey to learn a press handstand.

Check out our new Press Handstand Training Packet with everything you need to learn a Press Handstand!

It includes:

• a 30 day training calendar with drills and reps based on your skill level
• how to achieve a perfect press handstand
• drills to help you improve your body position, your strength and to help you practice your press handstand
• an instructional video with how to do the drills
  

Master a perfect press handstand today!

Press Handstand Progressions

When you are learning a press handstand, here are some progressions leading up to the skill.

• Handstand – First you need to have mastered a handstand.
• Kick to handstand, lower yourself to the ground
• Press from a standing position with your hands on the ground into a handstand
• Straddle sit into a handstand
• Press Handstand – Then you can put all the parts together in order to do a press handstand.

Frequently Asked Questions

If you want to learn how to do a press handstand, the first step is to develop the muscles you need. You can strengthen those muscles with the exercises we’ve listed in this article. After that, practice some of the press handstand drills and you will be on your way to learning how to do a beautiful, controlled press handstand.

The post How to Do a Press Handstand appeared first on Gymnastics HQ.

These are the new requirements in effect starting on August 1, 2026.

To compete in level 8 gymnastics, a gymnast must be able to do the following skills on each of the four events. If a gymnast’s routine doesn’t have all of the requirements, deductions will be applied.

Click Here to Download GymnasticsHQ’s
Gymnastics Mom Checklist

In addition to the requirements below, all level 8 bars, floor and beam routines must have 4 “A” valued skills and 4 “B” valued skills.

Click Here to Download
GymnasticsHQ’s Level 8 Skills Checklist

Level 8 Vault Requirement

Level 8 gymnasts must perform a minimum of a front handspring vault.

Level 8 Bars Requirements

Level 8 gymnasts must have the following in their bar routine:

• Minimum of 1 Bar Change
• 1 Skill (minimum of “B”) with flight (the mount is ok) or turn (cannot be the mount or dismount)
• 1 Skill (minimum of “B”) which is from one of the following groups of elements:  underswings, clear hip circles, stalder circles, circle swings or hechts
• A Salto dismount which is a minimum of “A” value

Starting in Level 4, many gymnasts start wearing gymnastics grips to protect their hands on bars. Check out our guide to the best gymnastics grips.

Level 8 Beam Requirements

Level 8 gymnasts must have the following in their beam routine:

• Minimum of 1/1 (360 degree) turn on one foot
• Acro series with 2 skills, one must have flight (Both of the skills must start and finish on the beam)
• One jump/leap that reaches a 180 degree angle split (can be included in dance series)
• Aerial or Salto Dismount (minimum of “A” value)

Level 8 Floor Requirements

Level 8 gymnasts must have the following in their floor routine:

• One Acro Series with 2 saltos or 2 directly connected saltos (the saltos can be the same or different)- An example would be front tuck- roundoff– back handspring– back tuck
• Three different saltos (can be isolated or in a series)
• A dance passage with a minimum of two different leaps, jumps or hops, one of which is a leap with a 180 degree cross or side split — they can be directly or indirectly connected
• The last isolated salto or last salto connection must have at least an “A” valued salto element (A front or back tuck is an “A” valued salto)

Check out a suggested gymnastics outfit for Level 8 gymnasts below.

Gymnastics Gear for Level 8 Gymnasts	Sizes	Description	Price
Pink Rays Leotard	CS – AS	Beautiful, soft, ombre ray leotard with a rhinestone belt – perfect for your tween/teen gymnast to feel gorgeous at practice in!	$47.95 Check Current Price Here
Mindset & Meet Journal	NA	This gymnastics journal is what your gymnast needs to improve her gymnastics and have her best season yet! It’s over 100 pages long with mindset exercises, meet logs, end of season reviews, a place to collect autographs from her teammates.	$25.95 Check Current Price Here
Running Girl Sports Bra	XS-XXL	This cute strappy back sports bra for gymnasts is a great option.	$16.55-19.54 Check Current Price Here
Destira Black Gymnastics Compression Sport Shorts	Child XXS (3x) – Adult XL	Some gymnasts prefer to wear shorts over their leotard, either for modesty, comfort, or for whatever reason. These are a great option!	$28.00 Check Current Price Here
Customizable Gymnastics Grip Bag	One size fits all	This grip bag is perfect for your tween/teen gymnast. It features a tie dye leopard print design with option to personalize with your fav event and your initial.	$27.95 Check Current Price Here
Bailie Beginner Dowel Buckle Gymnastics Grips	XXS-L	They are a great first pair of dowel grips because they are narrower and smaller than a standard grip. The leather is easier to break in, and they let the gymnast keep more of their hand on the bar so they can feel their swing.	$34.95 Check Current Price Here
Work Hard Dream Big Gymnastics Backpack	One size fits all	This gymnastics backpack is uniquely designed. There is a TON of space with many pockets, including the bottom section for shoes!	$39.95 Check Current Price Here
Beige Velvet Cotton Mid-Rise Waist Gymnastics Underwear	Kids 3-5 – Adult Large	Great for your gymnast if she feels more comfortable wearing underwear under her leotard. Nude, high cut and seamless.	$24.99 Check Current Price Here

Join SkillTrakker to Improve Your Gymnastics Skills (and Score!) Today!

The post Level 8 Gymnastics Requirements appeared first on Gymnastics HQ.

These are the skills that make up the Level 2 compulsory routines. Level 2 is the second level in the USA Gymnastics Junior Olympic program
gymnastics level structure, but not all gyms compete it. Level 2 is not a required level; the first required level of competition is Level 4.

Click Here to Download GymnasticsHQ’s Level 2 Skills Checklist

✅ This checklist and skills list has been checked and updated beginning August 1, 2026.

Level 2 Vault Requirements

• • • Jump to handstand on mat stack and fall to flat back

Level 2 Bars Requirements

• • • Glide swing
    • Pullover
    • Cast
    • Back hip circle
    • Underswing dismount

Starting in Level 4, many gymnasts start wearing grips to protect their hands on bars. Check out our guide to the best gymnastics grips.

Level 2 Beam Requirements

• • • Jump to front support mount
    • Arabesque to 30°
    • Pivot turn
    • Stretch jump
    • Cartwheel to side handstand dismount

Level 2 Floor Requirements

• • • Cartwheel
    • Handstand (1 second hold)
    • Backward roll to push-up position
    • Bridge kickover
    • Split leap with 60° split
    • 180° heel snap turn in passé
    • Split jump with 60° split

What to Practice at Home for Level 2

✨ Want structured at-home drills? Join SkillTrakker for daily practice plans designed to upgrade your Level 2 skills.

Check out a suggested gymnastics outfit for Level 2 gymnasts below.

Gymnastics Gear for Level 2 Gymnasts	Sizes	Description	Price
Holographic Tie Dye Burst Leotard	CS – AS	This shiny, shimmery tie dye leotard features a burst with motivational words.	$39.95 Check Current Price Here
Destira Black Gymnastics Compression Sport Shorts	Child XXS (3x) – Adult XL	Some gymnasts prefer to wear shorts over their leotard, either for modesty, comfort, or for whatever reason. These are a great option!	$28.00 Check Current Price Here
Beige Velvet Cotton Mid-Rise Waist Gymnastics Underwear	Kids 3-5 – Adult Large	Great for your gymnast if she feels more comfortable wearing underwear under her leotard. Nude, high cut and seamless.	$24.99 Check Current Price Here

Frequently Asked Questions about Level 2 Gymnastics

Q: What age do you have to be for Level 2 gymnastics?
A: There is no strict age requirement, but most gymnasts are 4-6 when they compete Level 2.

Q: Is Level 2 a required competitive level?
A: No. It is optional. Some gyms compete Level 2, others start at Level 3 or 4.

Q: What are the hardest skills in Level 2?
A: Common sticking points include the pullover on bars and the bridge kickover on floor.

Q: What should a Level 2 gymnast practice at home?
A: Focus on handstands, cartwheels, bridges, splits, basic core work, and balance on a line/floor beam.

Q: How do you move up from Level 2 to Level 3?
A: Gymnasts should master all Level 2 skills with good form, and meet their coach’s standards for strength and confidence.

Q: Where can we get structured home practice plans?
A: Programs like SkillTrakker provide daily drills and calendars to support steady progress.

Click Here to Download GymnasticsHQ’s
Gymnastics Mom Checklist

The post Level 2 Gymnastics Requirements appeared first on Gymnastics HQ.

These are the Level 4 gymnastics requirements; Level 4 is the fourth level in the USA gymnastics level structure.  Level 4 is a compulsory level so each gymnast competes the same, identical routine. These are the skills that make up the new compulsory routine. Level 4 is the first required competitive level. Refer to our article outlining the gymnastics levels for more information on how they work.

Level 4 gymnastics routines are designed to teach essential skills while helping athletes refine their technique, strength, and artistry. At Level 4, gymnasts must master specific movements that form the foundation for more advanced skills in higher levels. In this article, we’ll break down the Level 4 gymnastics requirements, covering the skills needed on each apparatus.

To compete in Level 4 gymnastics a gymnast must be able to do the following skills on each of the four events and have reached her 7th birthday prior to the first competition.

Click Here to Download GymnasticsHQ’s
Level 4 Skills List

✅ Level 4 gymnastics requirements: This checklist and skills list has been checked and updated effective August 1, 2026. 

Level 4 Gymnastics Requirements: Vault

• Front handspring

Level 4 Gymnastics Requirements: Bars

• Straddle or pike glide kip
• Cast to horizontal
• Squat-on, pike-on or backward sole circle
• Long hang kip
• Back hip circle
• Tap swing with 180° turn dismount

Starting in Level 4, many gymnasts start wearing gymnastics grips to protect their hands on bars. Check out our guide to the best gymnastics grips.

Level 4 Gymnastics Requirements: Beam

• Cartwheel
• 180° turn in passé
• Split leap with 120° leg separation
• Handstand
• Split jump with 120° leg separation
• 180° squat turn
• Cartwheel to side handstand, 1/4 turn dismount

Level 4 Gymnastics Requirements: Floor

• Straddle jump with 120° split
• Front handspring step-out
• Back extension roll
• Back walkover
• Straight jump with 180° turn
• Passé hop with 135° turn
• Leap with 120° leg separation
• 1/1 Turn in passé
• Round-off back-handspring back-handspring*

Check out a suggested gymnastics outfit for Level 4 gymnasts below.

Gymnastics Gear for Level 4 Gymnasts	Sizes	Description	Price
Holographic Tie Dye Burst Leotard	CS – AS	Shimmery, tie dye holographic leotard featuring a burst with motivational words of encouragement.	Check Current Price Here
Mindset & Meet Journal	NA	This gymnastics journal is what your gymnast needs to improve her gymnastics and have her best season yet! It’s over 100 pages long with mindset exercises, meet logs, end of season reviews, a place to collect autographs from her teammates.	Check Current Price Here
Running Girl Sports Bra	CM (8) – Adult S	This cute racerback sports bra for gymnasts is a great option.	Check Current Price Here
Destira Black Gymnastics Compression Sport Shorts	Child XXS (3x) – Adult XL	Some gymnasts prefer to wear shorts over their leotard, either for modesty, comfort, or for whatever reason. These are a great option!	Check Current Price Here
Customizable Grip Bag	One size fits all	This grip bag is perfect for your tween/teen gymnast. It features a tie dye leopard print design with option to personalize with your fav event and your initial.	Check Current Price Here
Bailie Beginner Dowel Buckle Gymnastics Grips	XXS-L	They are a great first pair of dowel grips because they are narrower and smaller than a standard grip. The leather is easier to break in, and they let the gymnast keep more of their hand on the bar so they can feel their swing.	Check Current Price Here
Beige Velvet Cotton Mid-Rise Waist Gymnastics Underwear	Kids 3-5 – Adult Large	Great for your gymnast if she feels more comfortable wearing underwear under her leotard. Nude, high cut and seamless.	Check Current Price Here

What to Practice at Home for Level 4

✨ Want structured at-home drills? Join SkillTrakker for daily practice plans designed to upgrade your Level 4 skills.

Once a gymnast can perform all of these skills and she has learned the Level 4 gymnastics compulsory routines, she is ready to compete in a Level 4 meet. After passing out of level 4, gymnasts move on to Level 5.

Click Here to Download GymnasticsHQ’s
Gymnastics Mom Checklist

The post Level 4 Gymnastics Requirements appeared first on Gymnastics HQ.

These are the Level 3 gymnastics requirements. Level 3 in gymnastics is not a required competitive level; learn more about the
gymnastics levels here.

To compete in Level 3 gymnastics a gymnast must be able to do the following skills on each of the four events and have reached her 6th birthday.

Click Here to Download GymnasticsHQ’s Level 3 Skills Checklist

✅ Level 4 gymnastics requirements: This checklist and skills list has been checked and updated effective August 1, 2026. 

I’ve starred the skills that are generally the hardest for gymnasts to learn and most often prohibit a gymnast from moving on to Level 3.

Level 3 Gymnastics Requirements: Vault

• Handspring over a raised mat surface

Level 3 Gymnastics Requirements: Bars

• Glide swing & pullover OR kip*
• Cast
• Back hip circle
• Front hip circle
• Squat-on, stretch jump dismount

Starting in Level 4, many gymnasts start wearing grips to protect their hands on bars. Check out our guide to
the best gymnastics grips.

Level 3 Gymnastics Requirements: Beam

• Handstand
• Leap with 90° split
• 180° heel-snap turn in passé
• Straight jump
• Pivot turn
• Cartwheel to side handstand, 1/4 turn dismount*

Level 3 Gymnastics Requirements: Floor

• Split jump with 90° split
• Handstand forward roll
• Handstand to a bridge kickover
• Split
• Leap with 90° split
• Backward roll to 45° above horizontal, lower to push-up position
• Round-off
  back-handspring*

What to Practice at Home for Level 3

✨ Want structured at-home drills? Join SkillTrakker for daily practice plans designed to upgrade your Level 3 skills.

Gymnastics Gear for Level 3 Gymnasts	Sizes	Description	Price
Tie Dye Lovin’ Leotard	CS – AS	Eye-catching tie-dye style with comfort and performance.	Check Current Price Here
Mindset & Meet Journal	NA	Over 100 pages of mindset work, meet logs, and reviews.	Check Current Price Here
Destira Black Gymnastics Compression Sport Shorts	Child XXS (3x) – Adult XL	Comfortable shorts many gymnasts prefer over a leo.	Check Current Price Here
GYMNAST Belt Bag	One size fits all	Keep essentials close and hands free for practice and meets.

Once a gymnast can perform all of these skills and she has learned the Level 3 gymnastics routines, she is ready to compete in a Level 3 meet. After passing out of level 3, gymnasts move on to Level 4.

Click Here to Download GymnasticsHQ’s
Gymnastics Mom Checklist

Frequently Asked Questions about Level 3 Gymnastics

Q: What age do you have to be for Level 3 gymnastics?
A: Gymnasts must have reached their 6th birthday to compete Level 3.

Q: Is Level 3 a required competitive level?
A: No. Level 3 is not a required competitive level in the USA Gymnastics system, though many gyms choose to compete it.

Q: What are the hardest Level 3 skills for most gymnasts?
A: Common sticking points are the glide swing & pullover (or kip alternative) on bars and the cartwheel to side handstand 1/4 turn dismount on beam.

Q: Do you need grips at Level 3?
A: Most gymnasts begin using grips at Level 4. Some Level 3 athletes train without grips, depending on coach preference and bar work volume.

Q: Is a kip required at Level 3 bars?
A: Bars allows a glide swing & pullover OR a kip. Many athletes compete the glide swing & pullover, while some advanced Level 3s show a kip.

Q: What should a Level 3 gymnast practice at home?
A: Focus on handstands (wall holds, body line), cartwheel and round-off mechanics, bridges and kickovers, split flexibility, basic beam shapes on a line or floor beam, and core work (hollow holds).

Q: How do you move up from Level 3 to Level 4?
A: Master all Level 3 skills and routines with good form, meet your gym’s mobility standards, and be age-eligible. Level 4 competitors must be at least 7 years old.

Q: How can parents support a Level 3 gymnast?
A: Ensure consistent practice, quality sleep, and recovery; encourage safe home drills and flexibility work; and use simple equipment like a panel mat or floor beam for fundamentals.

Q: Are private lessons necessary at Level 3?
A: Not required. Some families add privates to target specific skills (e.g., pullover, beam dismount), but steady class attendance and at-home conditioning are often enough.

Q: Where can we get structured at-home Level 3 plans?
A: Programs like SkillTrakker offer daily drill calendars and video guidance designed to improve Level 3 fundamentals and confidence.

The post Level 3 Gymnastics Requirements appeared first on Gymnastics HQ.

Here are the updated level 7 gymnastics requirements that will come into effect on August 1, 2026. Information for other gymnastics levels can be found here.

To compete in level 7 gymnastics, a gymnast must be able to do the following skills on each of the four events.

Click Here to Download GymnasticsHQ’s
Gymnastics Mom Checklist

In addition to the skills listed below, level 7 routines must each have 4 “A” skills and 3 “B” skills. In gymnastics each skill has a value, A’s are the easiest all the way up to E’s, which are the hardest. So when the choreographer is choreographing the routine, he or she will need to make sure to add the right amount of skills and difficulty. Make sure to check out our how to do a switch leap.

Click Here to Download GymnasticsHQ’s
Level 7 Skills List

Level 7 Gymnastics Requirements: Vault

You can do one of the following vaults:

• front handspring
• 1/4-1/2 twist on (Tsuk entry), land on mat stack
• Round-off entry (Yurhenko) onto table, land on mat stack

Level 7 Gymnastics Requirements: Bars

• 1 cast to handstand
• 2 360 degree clear circling skills — they can be the same or different (an example of this would be a clear hip or a giant)
  • one of the clear circling skills must be a “B” valued skill
  • one must be a clear hip circle, an underswing, a stalder circle or a hecht
• salto dismount, minimum “A” value

Starting in Level 4, many gymnasts start wearing gymnastics grips to protect their hands on bars. Check out our guide to the best gymnastics grips.

Level 7 Gymnastics Requirements: Beam

• an acro series with a minimum of two skills (ex. backwalkover, back handspring)
• one acro flight skill (this can be included in the series, so it could be the back handspring in the previous example)
• one leap/jump requiring 180° split
• 360 degree turn on one foot
• aerial or salto dismount that is at least an “A” valued skill

Level 7 Gymnastics Requirements: Floor

• a backwards acro series which includes a back salto that is directly connected to a flight element- this could be roundoff back-handspring back-layout*
• a front acro series that includes a front salto — this could be front handspring–front tuck*
• one salto that is in the layout position (no twist) and lands on two feet – so either a front or back layout to two feet
• dance passage with minimum of two different skills, one a leap with 180 degree split
• 360 degree turn on one foot

Check out a suggested gymnastics outfit for Level 7 gymnasts below.

Gymnastics Gear for Level 7 Gymnasts	Sizes	Description	Price
Colored Stripe Leotards	CS – AS	So buttery soft and comfortable, this leotard is a must have in your gymnasts ever-growing collection! Available in coral, ocean and plum!	$44.95 Check Current Price Here
Mindset & Meet Journal	NA	This gymnastics journal is what your gymnast needs to improve her gymnastics and have her best season yet! It’s over 100 pages long with mindset exercises, meet logs, end of season reviews, a place to collect autographs from her teammates.	$24.99 Check Current Price Here
Running Girl Sports Bra	XS-XXL	This cute strappy back sports bra for gymnasts is a great option.	$16.55-19.54 Check Current Price Here
Destira Black Gymnastics Compression Sport Shorts	Child XXS (3x) – Adult XL	Some gymnasts prefer to wear shorts over their leotard, either for modesty, comfort, or for whatever reason. These are a great option!	$28.00 Check Current Price Gere
Customizable Gymnastics Grip Bag	One size fits all	This grip bag is perfect for your tween/teen gymnast. It features a tie dye leopard print design with option to personalize with your fav event and your initial.	$27.95 Check Current Price Here
Bailie Beginner Dowel Buckle Gymnastics Grips	XXS-L	They are a great first pair of dowel grips because they are narrower and smaller than a standard grip. The leather is easier to break in, and they let the gymnast keep more of their hand on the bar so they can feel their swing.	$34.95 Check Current Price Here
Work Hard Dream Big Gymnastics Backpack	One size fits all	This gymnastics backpack is uniquely designed. There is a TON of space with many pockets, including the bottom section for shoes!	$39.95 Check Current Price Here
Beige Velvet Cotton Mid-Rise Waist Gymnastics Underwear	Kids 3-5 – Adult Large	Great for your gymnast if she feels more comfortable wearing underwear under her leotard. Nude, high cut and seamless.	$25.95 Check Current Price Here

Once a gymnast can perform all of these skills and she has passed out of level 6 she can compete in a level 7 meet. And after successfully completing level 7, she can compete level 8.

Join SkillTrakker to Improve Your Gymnastics Skills (and Score!) Today!

The post Level 7 Gymnastics Requirements appeared first on Gymnastics HQ.

Level 1 gymnastics is the perfect starting point for young athletes beginning their journey through the
gymnastics levels. At this foundational compulsory level in the USAG program, gymnasts are introduced to basic skills that help them develop strength, coordination, flexibility, and confidence.

Click Here to Download Your GymnasticsHQ’s Level 1 Skills Checklist

✅ This checklist and skills list has been checked and updated effective August 1, 2026.

Level 1 Vault Requirements

• Stretch jump onto mat and then kick to handstand, fall to flat back

Level 1 Bars Requirements

• Pullover
• Cast
• Back hip circle
• Sole-circle dismount OR underswing dismount

Starting in Level 4, many gymnasts start wearing grips to protect their hands on bars. Check out our guide to
the best gymnastics grips.

Level 1 Beam Requirements

• Jump to front support mount
• Arabesque to 30 degrees
• Needle kick
• Relevé lock stand
• Stretch jump
• Cartwheel to 3/4 handstand dismount

Level 1 Floor Requirements

• 3/4 Handstand
• Cartwheel
• Backward roll
• Forward roll
• Stretch jump

What to Practice at Home for Level 1

✨ Want structured at-home drills? Join SkillTrakker for daily practice plans designed to upgrade your Level 1 skills.

Check out a suggested gymnastics outfit for Level 1 gymnasts below.

Gymnastics Gear for Level 1 Gymnasts	Sizes	Description	Price
Colored Stripes Leotards	CS – AS	So buttery soft and comfortable, this leotard is a must have in your gymnasts ever-growing collection! Available in coral, ocean and plum!	$39.95 Check Current Price Here
Destira Black Gymnastics Compression Sport Shorts	Child XXS (3x) – Adult XL	Some gymnasts prefer to wear shorts over their leotard, either for modesty, comfort, or for whatever reason. These are a great option!	$28.00 Check Current Price Here
Beige Velvet Cotton Mid-Rise Waist Gymnastics Underwear	Kids 3-5 – Adult Large	Great for your gymnast if she feels more comfortable wearing underwear under her leotard. Nude, high cut and seamless.	$24.99 Check Current Price Here

Frequently Asked Questions about Level 1 Gymnastics

Q: What age do gymnasts usually start Level 1?
A: Most gymnasts are between 4–6 years old when beginning Level 1.

Q: Is Level 1 a required level of competition?
A: No. Level 1 is optional. Some gyms use it as an in-house or rec track before moving athletes into Level 2 or 3.

Q: What are the hardest Level 1 skills?
A: Many beginners find the pullover on bars and the cartwheel on beam/floor the most challenging.

Q: What should a Level 1 gymnast practice at home?
A: Focus on rolls, cartwheels, bridges, handstands, and balance drills on a floor beam or line.

Q: How do you move up from Level 1 to Level 2?
A: Gymnasts should master all Level 1 skills with good form and confidence before progressing.

Q: Where can we get structured home practice plans?
A: Programs like SkillTrakker provide daily drills and calendars to support steady progress.

Click Here to Download GymnasticsHQ’s Gymnastics Mom Checklist

The post Level 1 Gymnastics Requirements (2025) + Free Checklist appeared first on Gymnastics HQ.

Level 5 is the second gymnastics level that gymnasts are required to compete. Level 5 is a compulsory level, which means every gymnast competes the same routines on each event. To compete in Level 5 gymnastics, athletes must:

• Be at least 7 years old before their first sanctioned meet
• Score at least a 34.00 All-Around as a Level 4 gymnast at a sanctioned meet

✅ Click Here to Download GymnasticsHQ’s Level 5 Skills Checklist

✅ This checklist and skills list has been reviewed and updated effective August 1, 2026.

Level 5 Gymnastics Requirements: Vault

• Front handspring vault

Level 5 Gymnastics Requirements: Bars

• Kip
• Cast to above horizontal
• Clear hip to above horizontal OR back sole circle to clear front support OR back stalder circle to clear front support
• Squat on or back sole circle
• Long hang kip*
• Long hang pullover
• Tap swings
• Flyaway dismount*

By Level 4–5, many gymnasts begin consistently using grips for hand protection and stronger swings.

Level 5 Gymnastics Requirements: Beam

• Back walkover OR back extension roll OR front walkover OR back handspring
• Straight leg leap with 150° leg separation
• Full turn
• Split jump
• Sissonné
• Cartwheel
• Back tuck dismount

Level 5 Gymnastics Requirements: Floor

• Straddle jump
• Stretch jump with full turn
• Front handspring step out
• Back extension roll
• Passé hop with ¾ turn
• Front tuck OR front aerial OR aerial cartwheel
• Split leap with 150° leg separation
• Full turn
• Roundoff back handspring back tuck

Frequently Asked Questions about Level 5 Gymnastics

Q: What age do you have to be to compete Level 5?
A: Gymnasts must be at least 7 years old before their first sanctioned Level 5 meet.

Q: Is Level 5 required?
A: Yes, Level 5 is the second required competitive level in the USAG Development Program (following Level 4).

Q: What score do you need to move from Level 4 to Level 5?
A: Gymnasts must achieve at least a 34.00 All-Around at Level 4 to move up to Level 5.

Q: What are the hardest skills at Level 5?
A: Many gymnasts find the kip on bars, the back walkover or BHS on beam, and the Round-off–Back handspring–back tuck on floor the most challenging.

Q: What comes after Level 5?
A: After successfully completing Level 5, gymnasts may move to Level 6 (optional routines) or higher, depending on scores and coach readiness.

Q: How can Level 5 gymnasts practice at home?
A: Focus on shaping drills (hollow holds, core strength), leaps & jumps to full 150°, beam basics on a floor beam, and kip drills on a sturdy home bar. For structure, check out SkillTrakker for daily drills.

Once a gymnast can perform all of these Level 5 skills and routines with confidence, she is ready to compete in Level 5. After completing Level 5, gymnasts can progress to Level 6 or higher.

Level 5 is  the second gymnastics level that gymnasts are required to compete. Level 5 is a compulsory level, so each gymnast does the same routine. To compete in level 5 gymnastics, a gymnast must have reached her 7th birthday before her first meet and be able to do the following skills on each of the four events. She also must have scored a 34 AA as a level 4 at a sanctioned gymnastics meet.

Check out a suggested gymnastics outfit for Level 5 gymnasts below.

Running Girl Sports Bra	AXS-XXL	This cute strappy back sports bra for gymnasts is a great option.	Check Current Price Here
Destira Black Gymnastics Compression Sport Shorts	Child XXS (3x) – Adult XL	Some gymnasts prefer to wear shorts over their leotard, either for modesty, comfort, or for whatever reason. These are a great option!	Check Current Price Here
Customizable Gymnastics Grip Bag	One size fits all	This grip bag is perfect for your tween/teen gymnast. It features a tie dye leopard print design with option to personalize with your fav event and your initial.	Check Current Price Here
Bailie Beginner Dowel Buckle Gymnastics Grips	XXS-L	They are a great first pair of dowel grips because they are narrower and smaller than a standard grip. The leather is easier to break in, and they let the gymnast keep more of their hand on the bar so they can feel their swing.	Check Current Price Here
Work Hard Dream Big Gymnastics Backpack	One size fits all	This gymnastics backpack is uniquely designed. There is a TON of space with many pockets, including the bottom section for shoes!	Check Current Price Here
Mindset & Meet Journal	NA	This gymnastics journal is what your gymnast needs to improve her gymnastics and have her best season yet! It’s over 100 pages long with mindset exercises, meet logs, end of season reviews, a place to collect autographs from her teammates.	Check Current Price Here

Once a gymnast can perform all of these skills and she has learned the Level 5 gymnastics compulsory routines, she is ready to compete in a Level 5 meet. And once she successfully completes Level 5, she can move on to learning Level 6 skills.

Click Here to Download GymnasticsHQ’s
Gymnastics Mom Checklist

The post Level 5 Gymnastics Requirements (2025) + Free Checklist appeared first on Gymnastics HQ.

These are the level 9 gymnastics requirements with the new changes that go into effect on August 1, 2026. Level 9 is an optional level; learn more about the gymnastics levels here.

Click Here to Download GymnasticsHQ’s
Gymnastics Mom Checklist

To compete in level 9 gymnastics a gymnast must be able to do most of the following skill requirements on each of the four events, have scored a 34 All-Around at level 8 and have reached her 8th birthday. If her level 9 routine does not have all the following requirements, deductions will be applied. Check out our how to do a switch leap.

Click Here to Download GymnasticsHQ’s
Level 9 Skills Checklist

In addition to the following requirements, level 9 routines must have 3 “A” valued skills, 4 “B” valued skills and 1 “C” valued skill.

Level 9 Gymnastics Requirements: Vault

• A vault from the Level 9 Vault Chart

Level 9 Gymnastics Requirements: Bars

• Minimum of 2 Bar Changes
• One flight skill that is a minimum of “B” value (can’t be dismount)- an example would be a straddle back
• A second different flight skill that is a minimum of “C” value (can’t be dismount) or one skill with a longitudinal-axis turn of 180° or more with minimum of “B” value (can’t be the mount or dismount) — an example would be a giant circle backward to a 180° turn in handstand
• A minimum of “B” valued salto dismount — an example would be a flyway with 360° twist

Starting in Level 4, many gymnasts start wearing gymnastics grips to protect their hands on bars. Check out our guide to the best gymnastics grips.

Level 9 Gymnastics Requirements: Beam

• One Acro Series with a minimum of 2 flight elements (excludes the mount and dismount) — an example would be back handspring, back layout step out
• One leap or jump with an 180° split
• Minimum of 360° turn on one foot
• Aerial or Salto dismount, skill must be a minimum of “B” value — an example would be a front layout dismount

Level 9 Gymnastics Requirements: Floor

• One acro series with 2 saltos or 2 directly-connected saltos (can be the same or different) — an example would be front tuck- roundoff– back handspring – back layout
• Three different saltos within the floor routine
• Dance passage with a minimum of 2 different leaps, jumps or hops, one of which is a leap with a 180° split
• The last salto in the routine must be at least a “B” valued salto — an example would be the last salto being a back layout full.

Check out a suggested gymnastics outfit for Level 9 gymnasts below.

Gymnastics Gear for Level 9 Gymnasts	Sizes	Description	Price
DIY Tie Dye Leotard Kits	CS – AS	Custom create your own beautiful design with this DIY tie dye leotard kit! You’ll be the envy at the gym!	$44.95 Check Current Price Here
Mindset & Meet Journal	NA	This gymnastics journal is what your gymnast needs to improve her gymnastics and have her best season yet! It’s over 100 pages long with mindset exercises, meet logs, end of season reviews, a place to collect autographs from her teammates.	$24.99 Check Current Price Here
Running Girl Sports Bra	XS-XXL	This cute strappy back sports bra for gymnasts is a great option.	$16.55-19.54 Check Current Price Here
Destira Black Gymnastics Compression Sport Shorts	Child XXS (3x) – Adult XL	Some gymnasts prefer to wear shorts over their leotard, either for modesty, comfort, or for whatever reason. These are a great option!	$28.00 Check Current Price Gere
DIY Tie Dye Grip Bag	One size fits all	Custom create your own beautiful design with this DIY tie dye grip bag kit! You’ll be the envy at the gym!	$19.95 Check Current Price Here
Bailie Beginner Dowel Buckle Gymnastics Grips	XXS-L	They are a great first pair of dowel grips because they are narrower and smaller than a standard grip. The leather is easier to break in, and they let the gymnast keep more of their hand on the bar so they can feel their swing.	$34.95 Check Current Price Here
Work Hard Dream Big Gymnastics Backpack	One size fits all	This gymnastics backpack is uniquely designed. There is a TON of space with many pockets, including the bottom section for shoes!	$39.95 Check Current Price Here
Beige Velvet Cotton Mid-Rise Waist Gymnastics Underwear	Kids 3-5 – Adult Large	Great for your gymnast if she feels more comfortable wearing underwear under her leotard. Nude, high cut and seamless.	$24.95 Check Current Price Here

Once a gymnast has successfully scored a 34 All-Around at Level 9, she may move on to Level 10.

Join SkillTrakker to Improve Your Gymnastics Skills (and Score!) Today!

The post Level 9 Gymnastics Requirements appeared first on Gymnastics HQ.

These are the level 10 gymnastics requirements with the new changes that go into effect on August 1, 2026. Level 10 is an optional level; learn more about the gymnastics levels here.

Click Here to Download GymnasticsHQ’s
Gymnastics Mom Checklist

To compete in level 10 gymnastics a gymnast must be able to do most of the following skill requirements on each of the four events, have scored a 34 All-Around at level 9 and have reached her 9th birthday. If her routine does not have all the requirements listed below, deductions will be applied.

Click Here to Download GymnasticsHQ’s
Level 10 Skills Checklist

In addition to the following requirements, Level 10 routines must have 3 “A” valued skills, 3 “B” valued skills and 2 “C” valued skills.

Level 10 Gymnastics Requirements: Vault

• A vault from the Level 10 Vault Chart

Level 10 Gymnastics Requirements: Bars

• One flight skill that is a minimum of “C” value (excluding the dismount)
• A second different flight skill that is a minimum of “B” value (excluding the dismount)
• One skill with a longitudinal-axis turn that is a minimum of “C” value (excluding the mount and dismount)
• A minimum of “C” valued salto dismount

Starting in Level 4, many gymnasts start wearing gymnastics grips to protect their hands on bars. Check out our guide to the best gymnastics grips.

Level 10 Gymnastics Requirements: Beam

• One Acro Series with a minimum of 2 flight skills, either one skill must be a minimum of “C” or the series can be an “A” non-flight acro skill directly connected to an “E” flight skill  (excludes the mount and dismount)
• One leap or jump with an 180° split
• Minimum of 360° turn on one foot
• Aerial or Salto dismount, skill must either be a minimum of “C” value, or a “B” dismount that is directly connected to an acro series that includes a “C” skill or connected to a “C” valued acro or dance element

Level 10 Gymnastics Requirements: Floor

• One acro series with 2 saltos or 2 directly-connected saltos (can be the same or different)
• Three different saltos within the floor routine
• Dance passage with a minimum of 2 different leaps, jumps or hops, including 180° split leap
• The last salto in the routine must be at least a “C” valued salto

Check out a suggested gymnastics outfit for Level 10 gymnasts below.

Gymnastics Gear for Level 10 Gymnasts	Sizes	Description	Price
Pink Rays Leotard	CS – AS	Beautiful, soft, ombre ray leotard with a rhinestone belt – perfect for your tween/teen gymnast to feel gorgeous at practice in!	$47.95 Check Current Price Here
Mindset & Meet Journal	NA	This gymnastics journal is what your gymnast needs to improve her gymnastics and have her best season yet! It’s over 100 pages long with mindset exercises, meet logs, end of season reviews, a place to collect autographs from her teammates.	$21.95 Check Current Price Here
CrissCross Back Sports Bra	XS-XXL	This cute racerback sports bra for gymnasts is a great option.	$16.55-19.54 Check Current Price Here
Destira Black Gymnastics Compression Sport Shorts	Child XXS (3x) – Adult XL	Some gymnasts prefer to wear shorts over their leotard, either for modesty, comfort, or for whatever reason. These are a great option!	$28.00 Check Current Price Here
Customizable Gymnastics Grip Bag	One size fits all	This grip bag is perfect for your tween/teen gymnast. It features a tie dye leopard print design with option to personalize with your fav event and your initial.	$27.95 Check Current Price Here
Bailie Beginner Dowel Buckle Gymnastics Grips	XXS-L	They are a great first pair of dowel grips because they are narrower and smaller than a standard grip. The leather is easier to break in, and they let the gymnast keep more of their hand on the bar so they can feel their swing.	$34.95 Check Current Price Here
Work Hard Dream Big Gymnastics Backpack	One size fits all	This gymnastics backpack is uniquely designed. There is a TON of space with many pockets, including the bottom section for shoes!	$39.95 Check Current Price Here
Beige Velvet Cotton Mid-Rise Waist Gymnastics Underwear	Kids 3-5 – Adult Large	Great for your gymnast if she feels more comfortable wearing underwear under her leotard. Nude, high cut and seamless.	$24.99 Check Current Price Here

Level 10 is the last gymnastics level before Elite. Many gymnasts who go on to compete in college gymnastics were once Level 10 gymnasts.

The post Level 10 Gymnastics Requirements appeared first on Gymnastics HQ.