Legs · Stability Ball
Stability Ball Jackknife
How to do the stability ball jackknife, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Begin in a push-up position with your hands under your shoulders and your shins resting on a stability ball. Keep your body in a straight line and core engaged. Roll the ball toward your chest by bending your knees and drawing them under your torso, lifting your hips slightly. Extend your legs to roll the ball back out to the starting position. Maintain a steady tempo and avoid letting your hips sag.
- 1Feel your abs and hip flexors work as you tuck your knees toward your chest on the ball
- 2Maintain a strong plank position with shoulders over wrists
- 3Roll the ball back out to plank under control
Common mistakes
- Avoid letting your hips sag or lifting your butt excessively
- Don't rely on momentum; use your core to pull the ball in
- Avoid bending your elbows; keep arms straight
Muscles worked
The stability ball jackknife mainly works the lower abs and hip flexors, with the upper abs, obliques, and front delts assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
Kovo programs the stability ball jackknife for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed April 2026.