Weighted Single-leg Swiss Ball Jackknife
Muscle Groups: Abs, Hips
Weighted 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 Weighted Single-leg Swiss Ball Jackknife with proper form and technique.
- 1
Start by lying on your back with one leg extended on a Swiss ball, holding a weight in your hands above your chest.
- 2
Engage your core and lift your shoulders off the ground while pulling your knee towards your chest, rolling the Swiss ball towards you.
- 3
Slowly extend your leg back out and lower your shoulders back down to the ground, returning to the starting position.
Tips for Success
These tips will help you perform Weighted Single-leg Swiss Ball Jackknife safely and effectively while maintaining proper form.
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Keep your core tight throughout the movement to protect your lower back.
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Avoid using too much weight; start light to maintain proper form.
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Make sure the Swiss ball is stable and your movements are controlled to prevent injury.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
