Intermediate
Swiss Ball Prone Jackknife
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Swiss Ball Prone Jackknife strengthens your core and specifically targets the lower abdominals, lower back, and hip flexors. This exercise also provides strength to the triceps, chest, and shoulders.
Exercise Instructions
-
Step 1
Get into a push-up position with your shins on the Swiss ball. Your hands should be directly under your shoulders. This is your starting position. -
Step 2
Pull your knees towards your chest while lifting your hips towards the ceiling. Pause when your knees are directly under your hips. Then reverse the movement and return the ball to its original position.
Muscle Groups
Swiss Ball Prone Jackknife targets Abs, Back, Hips, Obliques, Pecs, Shoulders, Triceps as seen below.
Exercise Tips
- Do not round your back by lifting your hips.
- Tighten your abs as much as possible, bringing the ball to the chest.
- Never let your hips drop.
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