Jack Knife on Ball
Description
The jack knife on ball is a core exercise done in a plank with the feet on a stability ball. The lifter pulls the knees in toward the chest while rolling the ball forward. It is a strong ab and core builder.
Muscle Group
Equipment Required
Jack Knife on Ball Instructions
- Place the shins or feet on top of a stability ball.
- Set up in a high plank position with hands under the shoulders.
- Set the body in a straight line from head to feet.
- Brace your core and keep the back flat.
- Pull the knees forward toward the chest.
- Roll the ball forward as the knees come in.
- Pause briefly at the tucked position.
- Extend the legs back to the start.
Jack Knife on Ball Form & Visual
Jack Knife on Ball Benefits
- Loads the core
- Strong ab builder
- Trains stability
- Builds the abs
- Useful core move
Jack Knife on Ball Muscles Worked
- Rectus abdominis
- Core
- Hip Flexors
Jack Knife on Ball Variations & Alternatives
- Knee Tuck
- Mountain Climber
- Plank
- Hanging Knee Raise
