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Jackknife Sit-Up
Intermediate - Strength - Isolation
Targeted Muscle Group
Core
Recommended Equipment
Body Only
How to do it
The Jackknife Sit-Up is an effective exercise that targets the core, including the rectus abdominis and obliques, as well as engaging the hip flexors. This exercise combines elements of both a sit-up and a leg raise, providing a challenging and comprehensive core workout. Here’s how to perform the movement correctly:
Starting Position:
Lie flat on your back on an exercise mat. Extend your arms straight back behind your head, keeping them close to your ears. Extend your legs straight out in front of you, keeping them close together.
Execution:
Tighten your core muscles to prepare for the movement. Lift your arms and legs simultaneously, bringing them towards each other. Aim to touch your hands to your feet or shins at the top of the movement. Exhale as you lift your arms and legs.
Top Position:
At the peak of the movement, your body should form a "V" shape, with your arms reaching towards your feet and your legs lifted off the ground. Hold this position briefly, ensuring your core is fully engaged.
Returning to Start:
Slowly lower your arms and legs back to the starting position, maintaining control throughout the movement.
Inhale as you lower your arms and legs.
