Exercise
Jackknife
AdvancedAdvanced inversion exercise that lifts both straight legs overhead with strong abdominal control.
Setup instructions
Lie supine with arms long by the sides and legs together toward the ceiling. Press the arms into the mat and lengthen the neck. Prepare only after Roll Over and related work feel secure.
Breathing cues
Exhale to lift overhead. Inhale or exhale to articulate down with control.
Movement steps
- 1Inhale to begin lifting the hips as legs travel overhead.
- 2Exhale to control the return, articulating down through the spine.
- 3Keep the legs together and the movement smooth.
- 4Repeat only while abdominal support stays clear.
Common mistakes
Throwing the legs with momentum; loading the neck; bending the knees; losing shoulder anchor.
Safety notes
Avoid with neck issues or uncontrolled inversion tolerance. Use bent-knee regressions first.
Connections
Related exercises
FAQs
Is Jackknife beginner-friendly?
No. Jackknife is advanced and requires strong inversion and abdominal control.
What muscles does Jackknife work?
Deep abdominals stabilise the trunk; hip flexors guide the leg pathway overhead.
What is Jackknife good for?
It develops advanced trunk strength and controlled inversion mechanics.
What exercises prepare for Jackknife?
Roll Over, Corkscrew prep, and strong abdominal series work are common prerequisites.