Band jack knife sit up Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Band
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Adductor Brevis, Tensor Fasciae Latae, Obliques, Iliopsoas, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Band Jackknife Sit-Up
Visualised Target Muscle Groups
Front
Back
How to: Band jack knife sit up
- Secure the band under your feet and hold the ends with your hands.
- Lie on your back with your arms extended above your head and legs straight.
- Engage your core, pull your knees towards your chest, and lift your upper body towards your knees simultaneously.
- Return to the starting position in a controlled manner and repeat.
Common Mistakes
- Not engaging the core before lifting.
- Using momentum instead of muscle for the lift.
- Allowing the band to pull the body instead of using controlled motion.
Modifications
- Perform the exercise with your knees bent to reduce strain on the back.
- Use a lighter resistance band if you're new to this exercise.
Tips
- Focus on controlling your movement throughout the exercise.
- Avoid jerking motions; use a smooth and steady movement to engage your core.
- Breathe out as you lift your body up and inhale as you lower it.
Band jack knife sit up Alternatives
Tags
core
abs
strength
band
intermediate
waist
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