Single-leg Swiss Ball Jackknife
- Primary muscles
- Abs
- Secondary muscles
- Quads, Forearms
- Equipment
- Stability ball
- Movement pattern
- None
Steps
- 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.
