Swiss Ball Jackknife

Calisthenics / Fitness Ball / Pilates / Yoga / Intermediate

2 ratings

Equipment Needed

  • Fitness Ball

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 20 reps
    average reps
  • 34 reps
    best reps
  • 11
    times logged
  • #357
    popularity rank

Average Sitewide Swiss Ball Jackknife Reps

  • 12 reps
    average reps
  • 12 reps
    best reps
  • 5
    times logged
  • #429
    popularity rank

Average Male Swiss Ball Jackknife Reps

  • 31 reps
    average reps
  • 34 reps
    best reps
  • 6
    times logged
  • #259
    popularity rank

Average Female Swiss Ball Jackknife Reps

How to do the Swiss Ball Jackknife:

Muscles Worked

Lower back secondary Abs primary Muscles diagram

Details

The swiss ball jackknife is a calisthenics, fitness ball, pilates, and yoga exercise that primarily targets the abs ...more

The swiss ball jackknife is a calisthenics, fitness ball, pilates, and yoga exercise that primarily targets the abs.

The only swiss ball jackknife equipment that you really need is the following: fitness ball. There are however many different swiss ball jackknife variations that you can try out that may require different types of swiss ball jackknife equipment or maye even require no equipment at all.

Learning proper swiss ball jackknife form is easy with the step by step swiss ball jackknife instructions, swiss ball jackknife tips, and the instructional swiss ball jackknife technique video on this page. The swiss ball jackknife is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the swiss ball jackknife video, learn how to do the swiss ball jackknife, and then be sure and browse through the swiss ball jackknife workouts on our workout plans page!

Tips

  1. Do not let your hips sag.
  2. Brace your core and take deep breaths.

Variations

  1. Perform with two Swiss balls, one foot on each.
  2. Instead of pulling knees forward, raise your hips up until your butt is perpendicular to the floor and your feet on the Swiss ball (your entire upper body from your hands to your butt will be perpendicular to the ground).

Other Names

  • Abdominal Knee Tuck

Types

  • Force Type: N/A
  • Mechanics Type: Compound

1 Review

  • AaronV
    almost 6 years ago
    #

    Great full ab workout.

Equipment Needed

  • Fitness Ball

Tips

  1. Do not let your hips sag.
  2. Brace your core and take deep breaths.

Variations

  1. Perform with two Swiss balls, one foot on each.
  2. Instead of pulling knees forward, raise your hips up until your butt is perpendicular to the floor and your feet on the Swiss ball (your entire upper body from your hands to your butt will be perpendicular to the ground).

Other Names

  • Abdominal Knee Tuck

Types

  • Force Type: N/A
  • Mechanics Type: Compound