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.
ADVANCED
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.
Instructions
- 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.
- 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.
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.
Alternative Exercises
Swiss Ball Jackknife
Swiss Ball Jackknife primarily strengthens the upper and lower abdominal muscles, particularly the transversus abdominis muscle.
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