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.
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.
In This Exercise:
- Target Muscle Group: Rectus Abdominis, Obliques, Hip Flexors
- Type: Strength
- Mechanics: Compound
- Equipment: Stability ball
- Difficulty: Intermediate
- Hold your upper body up with arms extended on the floor and balance your lower legs on the stability ball.
- Then, pull your knees in toward your abs and contract your core muscles. Exhale during this portion of the exercise.
- Now, extend your legs until they are straight and inhale.
- 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.