How to Do
How to Do Prone Stability Ball Single Leg Jackknife 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 Single Leg Jackknife
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
Single Leg Jackknife 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 of 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
Single Leg Jackknife 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.
