Swiss Ball Prone Jackknife

The Swiss ball prone jackknife builds strength and stability throughout the core with an emphasis on the lower abdominals, hip flexors, and lower back. This exercise also improves strength in the chest, shoulders, and triceps.


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    Position yourself in a pushup position with your shins resting on a Swiss ball. Your hands should be directly under the shoulders. This is your starting position.
  2. Swiss Ball Prone Jackknife
    Draw your knees in toward your chest while simultaneously lifting your hips toward the ceiling. Pause when your knees align directly under your hips. Then reverse the motion and roll the ball back to the starting position.

Trainer’s Tips

  • Don't round your back as your raise your hips.
  • Contract your abs as hard as possible as you bring the ball towards your chest.
  • Don't allow your hips to sag at any point.