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

4:00

Jackknife Breakdown with Moses

Moses Urbano

9:17

Anatomy on the Mat Part 5: Jackknife

Simona Cipriani

4:07

The Jackknife

Alisa Wyatt