Form cues
- Keep legs straight
- Lift with core
- Control the descent
- Avoid swinging
Exercise
Jackknife
Waist, body weight
A Pilates core exercise involving lifting hips and legs up and overhead to strengthen the abdominals.
Target: rectus abdominis. Also works: hip flexors, lower back, glutes.
Steps
- Lie on your back with arms at your sides and legs extended.
- Engage your core and lift legs towards the ceiling.
- Continue lifting hips off the mat, reaching feet upward.
- Pause at the top with hips elevated.
- Slowly roll back down vertebra by vertebra.
Common mistakes
- Letting legs fall too quickly
- Arching the back excessively
- Pushing with arms
Breathing
Exhale while lifting up, inhale while lowering down.
In the app, search for Jackknife and add it to a workout.