How To Do Swiss Ball Jackknife

Swiss Ball Jackknife Exercise

Swiss Ball Jackknife is a challenging exercise that targets the rectus abdominis and transverse abdominis with secondary emphasis on the serratus, hip flexors and lower back muscles.

Swiss Ball Jackknife develops strength in the core section and improves the level of flexibility, mobility and stability in the hip and lower back areas.

Swiss Ball Jackknife How To

  • Assume the top position of a Plank but place your toes on the center of a Swiss Ball. Your hands must be directly under the shoulders and legs fully straightened out. Maintain a flat back position; upper back aligned with your hips and heels.
  • Take a deep breath, exhale then raise your hips as high as you can preferably near a 90 degree angle to roll the Swiss Ball inward. Hold the position for a count of “one”.
  • Extend at the hips and roll the Swiss Ball back to starting position by straightening out your legs.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Swiss Ball Jackknife requires stability and balance. Maintaining the pike position with elevated legs adds more resistance to the core section.

If you are not comfortable with the strength of your core section and the flexibility of your hips, start out with Swiss Ball Plank and build strength from there.

Once you can maintain the plank for 120 seconds, transition to Swiss Ball Jackknife.

Focus more on the quality of the rep than the quantity of reps performed.

Variations: Swiss Ball Plank, Quadruped

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Swiss Ball Jackknife