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How to Do

How to Do Prone Stability Ball Jackknife Exercise Push Up With Bent Knees

The prone stability ball single-leg jackknife push-up with bent knees should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the prone stability ball single leg jackknife push-up with bent knees.

Beginning

Beginning Jackknife with a Single Leg Exercise

1. Place your back flat on the ground and your arms over your head.

2. Straighten your legs.

3. Elevate your left leg off the ground while bringing your arms forward and utilizing your abs to lift your upper body off the ground.

4. When you sit up, don't round your back.

5. At the top, hold for a half second before lowering yourself back down.

6. Each time you elevate one leg, switch sides.

Movement

Jackknife with a Single Leg Exercise Movement

1. To begin this exercise, you first need to get in position by placing both of your hands flat on the ground and keeping both of your feet on a stability ball.

2. You should be in a decline push-up position with your body in a straight line.

3. From here, one leg is going to come off the stability ball so that it is in the air and not touching the stability ball. This is your starting position.

4. Simultaneously, you are going to perform a push-up by bending at the elbows, while using your one leg on the stability ball to bring it closer to your body. When the stability ball is close to your body, your leg on the ball will be bent and your other leg will still be straight in the air.

5. Return from this position by pressing straight up while simultaneously rolling the ball back to where it began.

6. Repeat for repetitions.

Benefits

Jackknife with a Single Leg Exercise Benefits

The single-leg jackknife is a calisthenics and pilates exercise that primarily targets the abs, but also the hamstrings, hip flexors, and lower back to a lesser extent.