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
Lie on your back with one heel placed firmly on top of a Swiss ball.
- 2
Extend your other leg straight up towards the ceiling, and hold a weight with both hands above your chest.
- 3
Engage your core and glutes to lift your hips off the floor, simultaneously pulling the Swiss ball towards your glutes.
- 4
As you pull the ball in, reach the weight towards the sole of your extended foot.
- 5
Slowly extend the leg on the ball, rolling the Swiss ball away from you, while lowering your hips back to the floor.
- 6
Return the weight and your extended leg to the starting position with control.
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.
