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Abs · Intermediate

Jackknife Sit Up

Abdominal flexion drill emphasizing controlled reps and steady pelvis position.

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Jackknife Sit Up demonstration

Exercise overview

Training details

AbsHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with the legs straight, arms extended overhead, and the abdominals braced.
  2. 02Lift the legs and torso at the same time while sweeping the arms toward the feet.
  3. 03Balance briefly on the pelvis with the hands reaching toward the shins or feet and the legs kept as straight as control allows.
  4. 04Keep the neck long and avoid using momentum or pulling the head forward to reach the top.
  5. 05Lower the torso, arms, and legs together under control and reset before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionJack knife on BallRelated variationJanda Sit Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteHanging Leg Raise

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