Single-leg Swiss Ball Jackknife
Muscle Groups: Abs, Hips
Single-leg Swiss Ball Jackknife focuses on Abs, Hips, with Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-leg Swiss Ball Jackknife with proper form and technique.
- 1
Start in a plank position with one foot on a Swiss ball and your hands under your shoulders.
- 2
Engage your core and bend the knee of the leg on the ball to pull it towards your chest, rolling the ball toward you.
- 3
Extend your leg back out to the starting position, keeping your body straight throughout.
- 4
Switch legs and repeat for the desired number of reps.
Tips for Success
These tips will help you perform Single-leg Swiss Ball Jackknife safely and effectively while maintaining proper form.
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Keep your body in a straight line and avoid letting your hips sag or rise excessively.
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Make sure to engage your core throughout the movement to protect your lower back.
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Begin with short ranges of motion if you're new to this exercise to build strength gradually.
Secondary Muscles
While Single-leg Swiss Ball Jackknife primarily targets Abs, Hips , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-leg Swiss Ball Jackknife, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-leg Swiss Ball Jackknife, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
