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 your hands flat on the floor, directly under your shoulders.
- 2
Place the top of one foot on a Swiss ball, keeping your other leg extended and hovering just above the ball.
- 3
Engage your core and pull the knee of the foot on the ball towards your chest, rolling the ball forward.
- 4
Simultaneously lift your hips towards the ceiling, creating a pike-like position with your body.
- 5
Slowly extend your leg back, rolling the Swiss ball away from you, and return to the starting plank position.
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.
