Jackknife
Description
The jackknife is an advanced Pilates mat exercise where you lie on your back, roll your legs overhead toward the floor, then lift them straight up toward the ceiling, balancing on your shoulders before rolling back down. It demands extreme core control, hamstring flexibility, and shoulder strength. Avoid if you have neck issues.
Equipment Required
Jackknife Instructions
- Lie on your back with arms at your sides, legs extended straight up toward the ceiling.
- Press your palms into the floor. Brace your core.
- Exhale and use your core to lift your hips off the floor, rolling your legs overhead toward the floor behind your head (rollover).
- Once your toes touch the floor (or as close as your flexibility allows), inhale.
- Exhale and lift your legs straight up toward the ceiling, balancing on your shoulders.
- Pause briefly with legs vertical and torso supported by your shoulders.
- Slowly roll back down one vertebra at a time, lowering your legs back to vertical.
- Repeat for 3 to 6 reps. Do not perform if you have neck or upper-back issues.
Jackknife Form & Visual
Jackknife Benefits
- Builds extreme core control
- Stretches the hamstrings and entire posterior chain
- Develops shoulder and upper-back strength
- Advanced Pilates exercise
- Decompresses the spine
- Trains controlled spinal articulation
Jackknife Muscles Worked
- Rectus abdominis (rolling control)
- Hip flexors
- Hamstrings (stretched)
- Erector spinae (stretched)
- Core stabilizers
Jackknife Variations & Alternatives
- Rollover (without leg lift)
- Plow Pose (yoga equivalent)
- Shoulder Stand
- Tucked Jackknife (knees bent — easier)
