Pilates · Advanced
Jackknife
Also called Jack knife
The jackknife is an advanced pilates mat exercise that starts like the roll over, then sends your legs up toward the ceiling before you roll down with control. It asks for strong abdominals, a firm press through the arms, and steady control of the spine. Because the lift places weight high on your upper back, learn it only after the roll over feels easy.
How to do Jackknife
- 1Lie on your back with your arms long by your sides, palms down, and your legs together reaching up toward the ceiling.
- 2Press the backs of your arms into the mat and draw your belly in.
- 3Inhale and roll your hips and lower back off the mat, bringing your legs over your head until they are about parallel to the floor.
- 4Exhale and press your arms down as you reach your legs up toward the ceiling, lifting your hips so your body forms a long line above your shoulder blades.
- 5Keep your weight on your shoulder blades and upper arms, with your neck long and your head still.
- 6Roll down slowly one vertebra at a time, keeping your legs reaching up as your spine lowers.
- 7When your hips reach the mat, lower your legs only as far as your back stays steady, then return them toward the ceiling.
- 8Repeat for three to five controlled reps.
Common mistakes and how to fix them
The legs kick up with momentum.
Pause with your legs parallel to the floor, then press your arms down and lift slowly from your abdominals.
The weight shifts onto the neck at the top.
Angle your legs slightly over your face rather than straight above your head, and stop on your shoulder blades.
The spine drops down all at once.
Press your arms into the mat and slow the descent so each section of your back touches down in turn.
The hips stay low and the legs fall back over the head.
Reach your legs up toward the ceiling as you lift your hips, so your body stays long rather than folded.
Modifications
- Practice the roll over until it feels smooth before you add the lift.
- Lift your legs only partway toward the ceiling, keeping them angled over your face.
- Bend your knees on the way down to make the roll easier to control.
Benefits
- Builds advanced abdominal strength and control.
- Strengthens the backs of the arms and shoulders.
- Improves movement through each section of the spine.
- Trains focus and precise control.
Breath
Inhale as you roll your legs over your head and exhale as you press them up toward the ceiling. Inhale at the top, then exhale as you roll down with control.
Take care
Your neck should never bear your weight, so stop on your shoulder blades, keep your head still, and skip this exercise with any neck, shoulder, or back injury or during pregnancy. Build up with the roll over first, and stop if you feel sharp pain or strain in your neck.
Jackknife questions
Is the pilates jackknife safe?
It is an advanced exercise that is best learned once the roll over feels controlled. Keep your weight on your shoulder blades, never turn your head, and skip it if you have a neck injury.
What is the difference between the jackknife and the roll over?
The roll over brings your legs over your head and rolls back down. The jackknife adds a lift of the legs and hips toward the ceiling before the roll down.
What should I practice before the jackknife?
Build up with the roll-up, rolling like a ball, and the roll over. These teach the abdominal control and spinal rolling that the jackknife needs.
