Jack Knife
Advanced (8/10)Mat
Position: SupineEnergy: 6/10~60s
Cueing
Lift legs over head; then lift legs towards the ceiling; roll down with control keeping legs high.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Secondary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Regressions
Stop at the roll-over phase; use hands for support under the back; keep knees slightly bent.
Progressions
Verticalize the body more; slow down the descent; increase control.
Common Errors
Neck strain; loss of balance; collapsing during the roll down.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
