Pilates Jack Knife is an intermediate Pilates mat exercise. In the classical Pilates mat sequence it follows Neck Pull. The Jack Knife is often considered the most difficult intermediate Pilates mat exercise, nearly making it an advanced Pilates exercise.

Those with significant neck or back issues should avoid doing Jack Knife or begin with a modified version under the instruction of a qualified Pilates instructor. For those without these limitations, form a solid foundation of Pilates technique at the intermediate level before progressing to Jack Knife.  Jack Knife does require significant core strength and flexibility in the legs. 

If that’s you and you’re up to the challenge of Jack Knife, keep reading. In this blog post, we’ll cover what the Jack Knife exercise in Pilates is, its benefits, and how to do Jack Knife step by step. 

What is the Pilates exercise Jack Knife?

Jack Knife is an over-the-head exercise. This means the lower body will lift above your head and neck from lying on the mat during the exercise. The Jack Knife begins by lowering the legs to a 45-degree angle, then lifting both the legs and hips straight toward the ceiling. At the peak height of the exercise, the upper back and shoulders support the body’s total weight. If you cannot move your head slightly or your breathing is restricted, the legs are likely too far over your head.  

The hips lower back to the mat with straight legs to finish the exercise. The torso slows and lowers one vertebrae at a time, working spinal mobility. Legs stay straight, then lower back to 45 degrees after the hips are back on the mat.

The modified version stems from the intermediate exercise, Roll Over. Rather than lifting legs straight up, lift legs from 45 degrees to a Roll-Over position. From there, lift legs and hips. Then, return to a Roll Over position before lowering the hips to the mat.

Pilates Jack Knife benefits

Pilates Jack Knife is an excellent exercise to challenge core strength and body control and improve spinal articulation and mobility. Jack Knife requires Pilates principles of concentration and coordination as an intermediate exercise. Mentally engaging in your Pilates practice through these principles may help reduce your stress and improve your overall well-being. 

How to do Pilates Jack Knife

Setup: Lay your back on the mat and bend your knees to your chest. Arms are by your side, palms down toward the mat.

Step 1: Extend legs out to a 45-degree angle. Legs stay together. Heels together, toes apart. 

Step 2: Inhale to begin, then exhale and lift the legs over your head. 

Step 3: Inhale again, exhale and lower your hips to the mat. As you lower, roll through the spine, one vertebra at a time, keeping your toes over your eyes. 

Step 4: Bend your knees into your chest once your hips are back on the mat. 

Repeat 3-5x.

Pilates Jack Knife is a fun and challenging way to keep your Pilates practice fresh and engaging. If you’re interested in starting your Pilates practice, ProHealth Physical Therapy and Pilates is the best Pilates studio in Fayette County, Georgia. Our Pilates studio in Peachtree City, Georgia, is fully equipped and staffed with certified Pilates instructors. We have mat Pilates classes online and in our studio. Visit us today!