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Single-Leg Swiss Ball Jackknife
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Single-Leg Swiss Ball Jackknife primarily targets the abs and, to a lesser degree, targets the hamstrings, hip flexors, and lower back.
Exercise Instructions
-
Step 1
Start in a push-up position with your hands on the floor and the front of your shins on a Swiss ball. Your body should form a straight line from your shoulders to your ankles. -
Step 2
Lift one leg off the Swiss ball and roll the ball toward your stomach, bringing the other knee up to your chest. Then return the Swiss ball to the starting position to repeat with the other leg.
Muscle Groups
Single-Leg Swiss Ball Jackknife targets Abs, Obliques as seen below.
Exercise Tips
- Keep your head from falling. Maintain a natural head position.
- Don't let your shoulders sag. Keep your chest up and your shoulders back.
- Avoid excessive arching of the lower back. Keep your body straight.
Swiss Ball Jackknife
Intermediate
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