Single-Leg Swiss Ball Jackknife
Single-Leg Swiss Ball Jackknife primarily targets the abs and, to a lesser degree, targets the hamstrings, hip flexors, and lower back.
INTERMEDIATE
Single Leg Jackknife
A core and hip-flexor exercise raising one leg to meet the opposite hand, building coordination, lower-ab strength, and controlled trunk flexion.
Instructions
- Lie on the floor with a straight back and arms above your head. Keep your legs straight.
- Lift your left leg off the floor and, with your arms extended forward, lift your upper body off the floor using your abs.
- Do not round your back while sitting.
- Hold for half a second at the top and then lower back down. Alternate the leg you lift each time. Continue to the desired number of repetitions.
Tips
- Use core strength to keep your upper body stable and keep your spine in a neutral position throughout the exercise.
Alternative Exercises
Dumbbell Jackknife Pullover
A core and upper-body exercise combining a jackknife crunch with a pullover motion, targeting the abs, lats, and serratus while enhancing coordination, trunk control, and overhead strength.
Swiss Ball Jackknife
Swiss Ball Jackknife primarily strengthens the upper and lower abdominal muscles, particularly the transversus abdominis muscle.
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