Prone Jackknife
Courtesy of Alwyn Cosgrove
Excerpt from Afterburn Training Program
Exercise Data
| Main Muscle Worked: | Abs |
| Other Muscles Worked: | Back, Hip Flexors |
| Equipment: | Fitball |
| Mechanics Type: | Compound |
Tips
Hands on the floor — feet on a Swiss ball in the push up position.
Maintaining a natural curve in the upper and lower back, begin drawing your knees towards your chest. Do not allow ANY spinal movement.
The goal of this exercise besides abdominal activation is to create a hip and back disassociation effect — in other words, allowing the hips to move without a compensation effect through the spine.
- Abdominals
- Back
- Biceps
- Chest
- Legs
- Shoulders
- Triceps
- 6-Week Cardio Program for Fat Loss
- Ab Curl
- Alternating Renegade Rows
- Barbell Military Press
- Barbell Squat
- Bench Press
- Bent Over Barbell Rows
- Bird Dog
- Bodyweight Squats
- Build a Better Butt in 2007
- Bulgarian Split Squat
- Close Grip Push Up
- Close-Grip Lat Pulldown
- Concentration Curls
- Cuban Press
- Deadlift
- Dips
- Dumbbell Incline Flyes
- Dumbbell Pullover
- Fit Ball Dumbbell Crunch
- Forward Dumbbell Lunge
- Front Dumbbell Lateral Raise
- Hammer Curls
- Hanging Leg Raise
- Hanging Row (Inverted Row)
- Kneeling Crunch
- One-Leg Hip Thigh Extension
- Plank (Bridge)
- Prone Cobra
- Prone Jackknife
- Pushups
- Rear Dumbbell Lateral Raise
- Reverse Back Extension
- Seated Row to Neck
- SHELC - Supine Hip Extension with Leg Curl
- Side Dumbbell Lateral Raise
- Side Plank (Side Bridge)
- Single Leg Calf Raise
- Spiderman Push Ups
- Standing Calf Raises
- Step Up
- T-Pushups
- Twisting Dumbbell Military Press
- Upright Row
- Wide-Grip Lat Pulldown
- Wide-Grip Seated Row
