The Pilatesology Encyclopedia

The Jack Knife


Goals & Benefits

  • Builds core strength- abdominals, seat, inner thighs.
  • Strengthens and tones the arms.
  • Massages and articulates the spine.
  • Creates balance and lift in an inverted position.

Tips & Cues

  • Keep the upper abdominals pulled in to create a bend in the upper back to avoid rolling onto the neck.
  • Slide the hands forward as you descend to make space in the upper back and neck.
  • Keep the heels squeezed together to keep the seat and inner thighs engaged.
  • Imagine lifting the weight of your legs up as you massage the spine down.

See our experts teach The Jack Knife


Jackknife Breakdown with Moses

Moses Urbano


Anatomy on the Mat Part 5: Jackknife

Simona Cipriani


The Jackknife

Alisa Wyatt