Suspender Jack knife Pike Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Suspension
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Adductor Brevis, Obliques, Adductor Longus, Iliopsoas, Pectineous, Tensor Fasciae Latae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Suspender Pike Jackknife
How to: Suspender Jack knife Pike
- Attach your feet to the suspension straps, facing down.
- Start in a plank position with arms straight and body in a straight line.
- Engage your core and lift your hips towards the ceiling, bringing your feet towards your chest.
- Hold for a moment at the top, then lower back to the plank position with control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Rounding the back during the movement.
- Using momentum instead of controlled movement.
- Not engaging the abdominal muscles fully.
Modifications
- Bend your knees to reduce the intensity.
- Perform the exercise with a stability ball for added support.
Tips
- Engage your core throughout the movement for stability.
- Control your pace to maximize core activation and minimize momentum.
- Keep your legs straight for full pike effect and engage your hip flexors.
Suspender Jack knife Pike Alternatives
Tags
core
abs
strength
pike
suspension
intermediate