Stability Ball Jackknife
March 3, 2023
The stability ball jackknife is an advanced anti-extension exercise for the core.
The stability ball jackknife is an advanced anti-extension exercise for the core.
This means you are training your ability maintain core tension without any arching of the lower back or hip sagging.
This is also an excellent movement for training hip flexion on a neutral spine.
Many people I️ see have the tendency to lose a neutral spine (core tension) when going into deep hip flexion.
So if you squat, deadlift, and lunge regularly, this is for you! Set-Up:
- Get into a push-up position with the top of your feet on the ball
- Brace your core to “lock” yourself in to eliminate any unwanted movement
- With your knees and hips, PULL the ball into your chest, pause, then slowly return to the start.
- Maintain optimal core position throughout the duration of the exercise.
Start with 2-3 sets of 5-10 reps, focusing on technique and stability.
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