Jack Split Crunches Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Adductor Brevis, Obliques, Quadriceps, Adductor Longus, Gluteus Maximus, Sartorius, Iliopsoas, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Split Crunch
How to: Jack Split Crunches
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your hands beside your head or crossed over your chest.
- Engage your core and lift your head, shoulders, and upper back off the ground.
- Simultaneously, bring your right knee towards your chest and extend your left leg outwards without letting it touch the ground.
- Switch sides and repeat the movement in a controlled manner.
Common Mistakes
- Using momentum instead of a controlled movement.
- Not engaging the core throughout the exercise.
- Rounding the back instead of keeping it neutral.
Modifications
- Perform with bent knees if you have difficulty engaging your core.
- Use a stability ball for added support.
Tips
- Engage your core throughout the movement.
- Press your lower back into the ground to avoid arching.
- Control the movement rather than using momentum.
Jack Split Crunches Alternatives
Tags
core
strength
abs
flexibility
bodyweight
intermediate