Jackknife
Plane of Motion
Sagittal
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Articulate the spine and hips off and on the mat.
Flex the trunk to create a c-curve when the legs are overhead.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Work with the spinal flexors to tuck the pelvis and roll over.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Press the legs away from the chest in the air to create a straight line from chest to feet.
Work with the spinal stabilizers to create lumbo-pelvic stabilization in the air.
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Keep the legs closed together.
Connect and build midline connection.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Press the bar down to create an anchor.
Other Muscles at Play
Spinal stabilizers create lumbo-pelvic stabilization and assist the spinal flexors with articulation and control in the c-curve overhead and work with the hip extensors to stabilize the lumbo-pelvic region when the legs reach up to the ceiling.
Scapular depressors keep the shoulders down away from the ears.
Scapular adductors (retractors) draw the shoulder blades together to keep the shoulders from rounding forward.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Objectives
Strengthens the abdominals and scapular stabilizers while mobilizing the thoracic and lumbar spine.
Strengthens the abdominals, spinal extensors and hip extensors in coordination with the latissimus dorsi, and triceps.
Reinforces the work of the scapular and shoulder stabilizers as an anchor point
teaches proper form and control for the Jackknife mat exercise.
Focus on breathing to synchronize the movement.