Swiss Ball Jackknife
Swiss Ball Jackknife primarily strengthens the upper and lower abdominal muscles, particularly the transversus abdominis muscle.
ADVANCED
TRX Suspended Jackknife
The suspended TRX jackknife adds strength and stability to the entire core. Working out from this position also strengthens the chest, shoulders, and triceps.
Demonstration Video
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Instructions
- Attach the TRX to the bar and let the stirrups hang about three inches from the floor. Place your feet in the stirrups with the top of each foot facing down. Position your body in a push-up position with your arms slightly wider than shoulder-width apart.
- Prepare the body and pull both knees to the chest. Pause when your knees are directly under your chest and return to the starting position in the opposite direction.
Tips
- Don't let your hips drop. Keep a straight line from head to heels.
- Keep your core tight throughout the movement.
- Tighten your abs and glutes to maintain stability.
Alternative Exercises
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.
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.
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