Jack-knife on Power Wheel

Jack-knife on Ball


Utility: Auxiliary
Mechanics: Isolated
Force: Pull



With feet strapped to power wheel, kneel on floor. Place hands shoulder width apart on floor. With arms vertical and straight, support body off of floor while rolling power wheel back until body is straight.


Bend hips and knees, pulling legs under body. Pull bent knees toward chest, allowing rear end to raise upward. Return by extending hips and knees to original position. Repeat.


Keep arms straight with shoulders positioned above hands. Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique act only to stabilize pelvis and waist during hip flexion. In this movement, even if waist flexion were to occur after complete hip flexion, the abs have endured much more stabilizing forces in their extended position than dynamic forces they could possibly encounter in the flexed position. Also see Spot Reduction Myth and Lower Ab Myth.


For less intensity try performing on slightly declined slope.


For greater intensity, keep knees straight.

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