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Home » Exercise Guides » Core

Stability Ball Jackknife: Strengthen Your Core and Shoulders

How to do the stability ball jackknife

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:19 AM EDT

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The stability ball jackknife is an isolation exercise which builds muscle and strength in the core and hip flexors. This exercise is best suited for people who have sufficient core straight and healthy hips but beginners can also practice the movement.

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Now, you can do this exercise by lying on your back too but the ball adds a degree of difficulty and more resistance to really stimulate and overload the core and hip muscles. This is also a great movement when you’re on the go as you can deflate and re-inflate the stability ball for a great, functional exercise.

Stability Ball Jackknife Details
Basic Information
Body Part
Core
Primary Muscles
Hip Flexors, Obliques, Quadriceps, Rectus Abdominis, Shoulders, Transverse abdominis
Secondary Muscles
Lower Back
Equipment
Stability Ball
Exercise Characteristics
Exercise Type
Stability
Movement Pattern
Brace
Force Type
Isotonic
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Unknown
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power8-12
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Stomach Vacuum Exercise: Strengthen Your Core Muscles Today!
  • Barbell Rollout From Bench: The Ultimate Guide for Strong Abs
  • Decline Twisting Sit-up: Target Your Abs and Core Muscles!
  • High Bird Dog Plank: Strengthen Your Core & Glutes Effectively

Exercise Instructions

  1. Hold your upper body up with arms extended on the floor and balance your lower legs on the stability ball.
  2. Then, pull your knees in toward your abs and contract your core muscles. Exhale during this portion of the exercise.
  3. Now, extend your legs until they are straight and inhale.
  4. Repeat for the desired number of reps.

Variations & Tips:

  • You can do an alternative to this exercise while lying on your back.
  • Keep your back straight during the exercise.
  • The stability ball jackknife targets the core muscle and hip flexors.

Watch: How to do the stability ball jackknife


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Core Exercise Guides Legs and Glutes
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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