A side aerial is one of those moves that feels almost magical when you land it. It’s all about power, flexibility, and control—essentially a cartwheel without hands. To achieve a clean, controlled side aerial, it’s critical to focus on strengthening your legs and improving your flexibility.
If you’re struggling to get the height, balance, or control you need, the problem might not be your technique—it could be your strength and flexibility. In this blog, I’ll take you through some key exercises and stretches that will help build the strength and range of motion you need to master the side aerial.
Building Strength for Your Side Aerial
The power for a side aerial comes primarily from your legs. You need explosive strength to push off and enough control to land smoothly. Here are some exercises that will help you develop the leg power necessary for a successful aerial:
1. Lunge Jumps
Lunge jumps are great for developing explosive leg power, which you’ll need to push off for your aerial. From a lunge position, push off the ground hard, switch legs mid-air, and land in a lunge with the opposite leg forward. Repeat, keeping your core engaged for balance.
2. Lunge Skips
This dynamic exercise helps improve your explosive power while mimicking the push-off motion of the aerial. From a lunge, skip off your front leg, driving your knee up high while hopping on the opposite leg. This drill helps with height and control.
3. Pistol Squats
Pistol squats are a powerful single-leg exercise that improves strength and balance. They mimic the pushing motion of the aerial, helping you build control and strength in each leg individually. If they’re too difficult at first, try practicing with a support or chair for balance.
4. Squat Jumps
Explosive squat jumps are perfect for developing the power needed to launch yourself into the air. With your feet shoulder-width apart, squat down and then push off the ground with as much power as you can. Land softly and repeat to build that explosive strength.
5. Straddle Handstand Hold
While primarily an upper body exercise, this drill strengthens your core and improves your control in inverted positions. Kick into a handstand with your legs apart in a straddle position and hold. This helps develop balance and control, which are essential for achieving clean aerials.
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Flexibility for a Controlled Aerial
Strength alone won’t help you achieve a graceful side aerial—you also need the flexibility to get your legs over your body and land cleanly. Here are some key stretches to improve your range of motion:
1. Pike Stretch
A pike stretch is essential for improving hamstring flexibility, which will help you get your legs high in the air. Sit with your legs straight in front of you and fold forward, reaching for your toes. Hold for at least 30 seconds, and feel the stretch in your hamstrings.
2. Side Splits & Middle Splits
Both of these stretches help with the range of motion needed to kick your legs over your body. The side splits stretch the inner thighs and hamstrings, while the middle splits work your hips and inner leg muscles, both critical for aerial flexibility.
3. Lunge Stretch & Reverse Lunge Stretch
These lunging stretches help open your hips and improve flexibility in your hip flexors and quads. In a lunge position, drop your hips down toward the floor for a deep stretch. In the reverse lunge stretch, you push your hips back while straightening the front leg, targeting your hamstrings and hips.
4. Half Split Stretch
This stretch combines the best of both worlds: it stretches your hamstrings while gently working your hips. In a kneeling position, extend one leg forward into a half-split and reach toward your toes. This stretch helps develop the range needed to kick your leg into the air during your aerial.
Ready to Take Your Aerial to the Next Level?
If you’re serious about mastering your side aerial, the exercises and stretches above are just the beginning! In my 30-Day Side Aerial Training Guide, I’ve packed in daily workouts that focus on building the strength, flexibility, and technique you need to nail your aerial. Whether you’re just starting or looking to perfect your form, this guide will help you progress faster and more efficiently.
Want to get started? Sign up today to receive a free preview of the training guide and join my email list for tips, drills, and exclusive content to help you master your skills!

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