The single-leg Swiss ball jackknife is an advanced progression of the traditional pike exercise that strengthens the entire core region. Performing the exercise with a single leg greatly increases the difficulty of the movement by placing more demand on the core for stabilization.
Instructions
Begin in a pushup position with your hands on the floor and the front of your shins on a Swiss ball. Your body should form a straight line from your shoulders to your ankles.
Lift one leg off the Swiss ball and roll the ball in toward your stomach by pulling your other knee into your chest. Then, return the Swiss ball to the starting position to repeat with your other leg.
Trainer’s Tips
Keep you head from falling down. Maintain a natural head position.
Don't let your shoulders slump. Keep your chest up and shoulders back.
Avoid excessively arching your low back. Keep your body straight.
