Jackknife
- Pro
- Advanced
- Pilates
The jackknife lies you flat on the floor with your arms reaching overhead, then folds your legs and torso up together into a V shape. Lifting both halves at once trains the abs through a controlled, isolated fold rather than a fast crunch. It suits advanced pilates practice as a flow move for warmups, cooldowns or recovery sessions.
- Muscles
- Abs
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie flat with your arms extended overhead.
- Lift your legs and torso at the same time.
- Reach your hands toward your feet at the top.
- Lower both halves slowly back to the floor.
Form cues
- Exhale fully as you fold up to the top.
- Keep your lower back pressed into the floor.
- Keep your neck relaxed instead of straining forward.
Common mistakes
- Momentum swings the arms and legs up. Lift both halves slowly under control.
- Lower back arches off the floor. Press your lower back down throughout the fold.
- Only the legs lift while the torso stays low. Curl your torso up as high as your legs.
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