jackknife on a Swiss ball
Start in a high plank position with hands directly under shoulders, shins or feet on a Swiss ball, body in a straight line. Engage your core, keeping your back flat and hips stable, avoiding any sag.
- Equipment
- Equipment
- Difficulty
- Advanced
- Focus Area
- Abs
- Injury risk
- Low
Primary muscles
- Rectus Abdominis
- Iliopsoas
- External Oblique
- Internal Oblique
Secondary muscles
- Serratus Anterior
- Deltoids
- Transverse Abdominis
Target muscles
- abs
- hips
- shoulder
How to perform
- 1
Start in a high plank position with hands directly under shoulders, shins or feet on a Swiss ball, body in a straight line.
- 2
Engage your core, keeping your back flat and hips stable, avoiding any sag.
- 3
Exhale as you pull your knees towards your chest, rolling the Swiss ball forward with your feet.
- 4
Alternatively, for an advanced variation, pike your hips towards the ceiling, keeping your legs straight, rolling the ball closer.
- 5
Pause briefly at the peak of the contraction, feeling your abs engage.
- 6
Inhale as you slowly extend your legs back to the starting plank position, controlling the ball's movement.
- 7
Maintain core engagement and a stable upper body throughout the entire exercise.
Safety & form
Train smart. Read these notes before adding heavy load.
