Suspender Jack knife Exercise Guide
Exercise Profile
- Target
- Iliopsoas
- Equipment
- Suspension
- Body Part
- Waist
- Primary Muscle
- Iliopsoas
- Secondary Muscles
- Adductor Brevis, Obliques, Adductor Longus, Pectineous, Sartorius, Tensor Fasciae Latae, Rectus Abdominis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Suspended Jackknife
How to: Suspender Jack knife
- Set the suspension straps to a suitable height.
- Grasp the handles and lean back with your feet off the ground.
- Engage your core and lift your legs toward your chest while rolling your torso forward.
- Return to the starting position with control and repeat.
Common Mistakes
- Not engaging the core properly.
- Allowing the back to arch excessively.
- Attempting to use momentum for the lift.
Modifications
- Perform with bent knees to reduce strain.
- Use a lower suspension point for easier access.
Tips
- Keep your core engaged throughout the movement.
- Avoid swinging your legs; control the movement for better results.
- Maintain a neutral spine to prevent lower back strain.
Suspender Jack knife Alternatives
Tags
core
strength
waist
Iliopsoas
abs
suspension