Jackknife Sit-Up
- Works
- Abs
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
How to do it
Setup. Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
- As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
- While inhaling, lower your arms and legs back to the starting position.
- Repeat for the recommended amount of repetitions.
Cues
- Arms overhead, legs straight.
- Lift arms and legs together.
- Reach for the shins.
- Lower slowly, no flop.
Common mistakes
- Bending the knees.
- Using momentum.
Where to start
Sets3
Reps10-15
Rest45 s
Tempo1-0-2
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.