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ZIP 3
BNDEVFO
QSTAUMB
SBTANDX
LIYNGBV
 Basic
Positions
in
Gymnastic
GYMNASTICS involves flowing
movements and the use of
locomotor skills in the
performance of routines.
Movements should be relaxed
and easy.
STANDING POSITION
FEET TOGETHER OR FEET PARALLEL
APPLICATION

Have feet about

one (1) inch apart,
toes pointing
forward. Arms at
the side.
 STRIDE POSITION
APPLICATION
Have feet apart about
12 inches wide. Stride
may be wider than 12
inches. Weight of the
body is on both feet
and the trunk is at the
center. Arms at side.
 LUNGE POSITION
APPLICATION

Behind one knee,

while the other leg
is straight. Have
weight on both
feet. Hands on
hips.
 HALF KNEE BEND
APPLICATION

Feet together,
bend knees to
about 45 degree
angle; feet flat on
floor, body erect,
hands on hips.
FULL KNEES BEND OR SQUAT POSITION
APPLICATION
Have knees fully
bent, sit on the
heels of the feet.
Weight of the
body should be
the balls of the
feet.
SITTING POSITION
LONG SITTING POSITION
APPLICATION
Sit with legs
extended forward,
toes pointed trunk
erect and hands
on hips.
HOOK SITTING POSITION
APPLICATION

Sit on buttocks,
bend knees close
to the body trunk
erect, hands on
shin of the legs.
LONG SITTING REST POSITION
APPLICATION

Extend legs and

toes forward;
hands at the rear
on the floor, elbow
and body straight.
TUCK SITTING POSITION
APPLICATION
Sit on buttocks,
bend knees close to
body round back so
that the forehead
and the knees are in
contact; hold shin of
legs.
STRIDE TUCK SITTING POSITION
APPLICATION

Sit on buttocks,
spread legs apart,
trunk erect, hands
on thighs.
SIDE TUCK SITTING POSITION
APPLICATION
Sit on buttocks,
bend right or left
leg in front,
extend other leg
sideward. Hands
on knees.
HURDLE TUCK SITTING POSITION
APPLICATION
Sit on buttocks,
bend right or left
leg at the back
around 90 degree
angle, the other
leg extended
diagonally forward
.
 HEELS SIT
APPLICATION

Form a kneeling
position, sit on the
heels of the feet,
toes pointed.
Hands on hips.
.
KNEELING POSITION
KNEELING POSITION
APPLICATION
.
Kneel on both
knees, knees close
together; body
erect hands on
hips.
STRIDE KNEELING POSITION
APPLICATION

Kneel on both
knees, with knees
apart.
HALF KNEELING POSITION RIGHT OR LEFT
APPLICATION

Kneel on right, left

in half kneeling
position in front.
Hands on hips.
KNEELING POSITION ONE LEG
APPLICATION
Extended
sideward. Kneel
on one leg with
the other leg
extended
sideward, forward
or backward.
 LYING POSITION
BACK OR SUPINE LYING POSITION
APPLICATION
Lie on the back,
have the body
well extended,
arms overhead,
toes pointed.
FRONT OR PRONE LYING POSITION
APPLICATION
Have body well
extended and the
front of the body
in contact with the
floor. Toes pointed,
arms forward
SIDE LYING POSITION
Have body well APPLICATION
extended with the side
of the body in contact
with the floor, one
hand on the floor
overhead and other
hand bent closed to
chest palms on floor.
Toes pointed.
HOOK LYING POSITION
Have the back in APPLICATION

lying position,
bend knees with
the feet close to
buttocks, feet flat
on the floor. Arms
overhead.
TUCK LYING POSITION
APPLICATION
Lie on the back,
pull the knees
close to the
forehead, hold
shin of legs.
ARM SUPPORT POSITION
SUPINE OR BACK ARM SUPPORT
From a long sitting APPLICATION
position, lift the body
with straight arms
support. Body, legs and
toes should be
extended in one
straight line.
PRONE OR FRONT ARM SUPPORT
From a front lying APPLICATION

position, lift the

body to front arms
support; body,
legs, and toes well
extended and in
one straight line.
SIDE ARM SUPPORT
APPLICATION

Have body
supported with
the right or left
arm; the body is
well extended.
FOUR-BASE POSITION
DOG STAND POSITION
APPLICATION
From a kneeling
position, place the
hands on the floor,
elbows straight, toes
pointed; the knees and
hands are the base
support.
BRIDGE STAND POSITION
APPLICATION
From a hook sitting
lift the trunk; legs
and arms in right
angle with the
trunk.
HAND POSITION
HANDS ON WAIST
APPLICATION
Place hands on
waist, fingers
pointing front and
thumbs pointing
backward.
 HANDS ON CHEST
APPLICATION

Have palms faced

down, thumbs
touching the chest,
elbows in line with
the shoulders.
HANDS ON SHOULDERS
APPLICATION
Bend arms from
the elbow, finger
tip touching the
shoulders, elbow
in line with the
shoulders, ribcage
lifted.
 HANDS ON NECK
APPLICATION
Bend arms from the
elbows, place hands
behind the neck,
finger tips meeting
each other, elbows
in the line with the
shoulders.
 HANDS ON HIPS
APPLICATION

Place hands on hips,

thumbs pointing
back, and fingers
pointing front.
ARMS POSITION
ARMS FORWARD APPLICATION
Raise arms forward
with palms facing
each other. Hands in
line with the
shoulders, elbows
slightly extended.
 ARMS SIDEWARD
APPLICATION

Raise arms
sideward, palms
facing down, finger
tips in line with the
shoulders.
 ARMS UPWARD
APPLICATION
Raise arms upward,
palms facing each
other, elbows
touching the ears,
the whole arm line
with the body.
Thankyou for Listening!!!