Jackknife Sit Up Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Adductor Brevis, Tensor Fasciae Latae, Obliques, Quadriceps, Adductor Longus, Sartorius, Iliopsoas, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Jackknife Crunch
How to: Jackknife Sit Up
- Lie on your back with your arms extended overhead and legs straight.
- Simultaneously lift your legs and upper body, reaching toward your toes.
- Pause briefly at the top of the movement before lowering back down with control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Pulling on the neck with the hands.
- Losing form by arching the back.
- Not engaging the core throughout the movement.
Modifications
- Perform with your knees bent to reduce strain.
- Use a stability ball for easier support.
Tips
- Keep your lower back pressed into the ground.
- Control your movements rather than using momentum.
- Breathe out as you lift and inhale as you lower.
Jackknife Sit Up Alternatives
Tags
core
abs
strength
intermediate
waist
exercise