Step by step instructions, muscle activation and variants for the Pilates Jackknife.
A Pilates exercise performed on the floor where you roll your legs overhead and lift your hips off the ground, forming an inverted position before returning with control. It builds deep abdominal and core strength while requiring spinal articulation and flexibility.
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The Pilates Jackknife is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.