JackKnife
The JackKnife is an effective bodyweight exercise that improves core control and hip flexor mobility.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on your back using your body weight, with your legs straight and your arms extended overhead, resting on the floor.
- 02
Brace your core and gently press your lower back into the floor.
- 03
Simultaneously raise your straight legs and upper body, reach your hands toward your toes, and bend at the hips with control.
- 04
Pause briefly at the top and squeeze your quadriceps and core tightly.
- 05
Lower yourself back to the starting position with control without letting your legs or arms drop onto the floor.
How to get started at the gym
§ 03 · SisuLiftJackKnife is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your knees straight only if your mobility allows it and you can maintain a neutral spine. If your lower back lifts off the floor, shorten the range of motion and focus on keeping your core braced.
The JackKnife is an effective bodyweight exercise that improves core control and hip flexor mobility.
More exercises: Abs
§ 05 · Same muscles
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