Suspended Twisting Jack-knife
The Suspended Twisting Jack-knife primarily works the External Obliques, with secondary activation of the Adductor Brevis, Adductor Longus, Erector Spinae, Iliopsoas, Pectineus, Quadratus Lumborum, Sartorius, Tensor Fasciae Latae and stabilizer support from the Anterior Deltoid, Brachialis, Erector Spinae, Pectoralis Major (Sternal), Rectus Abdominis, Rectus Femoris, Rhomboids, Serratus Anterior, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head). It is a suspension compound exercise at intermediate difficulty.
The Suspended Twisting Jack-knife is a intermediate compound exercise performed with suspension, following a rotation movement pattern. It primarily targets the External Obliques, with secondary engagement of the Adductor Brevis, Adductor Longus, Erector Spinae, Iliopsoas, Pectineus, Quadratus Lumborum, Sartorius, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A suspension compound pull exercise targeting the External Obliques.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Rotation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Adductor Brevis, Adductor Longus, Erector Spinae, Iliopsoas, Pectineus, Quadratus Lumborum, Sartorius, Tensor Fasciae Latae |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Brevis, Adductor Longus, Erector Spinae, Iliopsoas, Pectineus, Quadratus Lumborum, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Brachialis, Erector Spinae, and 8 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Adductor Brevis (adductors)
- Secondary Muscle Adductor Longus (adductors)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Pectineus (adductors)
- Secondary Muscle Quadratus Lumborum (core)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Sit on floor facing suspension trainer loops in low position.
- Place right foot in left lower loop.
- Cross left leg over right leg placed in right lower loop.
- Turn body to right and place hands on floor, shoulder width apart.
- Turn body to kneel on hands and knees.
- Reposition hands (shoulder width or slightly wider) at desired distance from suspension trainer so that body is square with suspension trainer straps.
- With arms straight, raise knees from ground so body is supported by arms and suspension trainer.
Execution
- Pull knees toward one elbow by bending hips and knees to one side.
- Twist legs to one side, until hips and knees are completely flexed.
- Return by extending hips and knees to original straight position.
- Perform movement to opposite side.
- Continue by alternating each side.
Comments
- SeeSuspended Prone Feet Mount/Dismount.
- Keep arms straight with shoulders positioned above hands.
- Dismount by removing straps while kneeling or after sitting on one side of hip, before rotating body to seated position.
- This exercise can be performed on TRXⓇ style suspension trainer.
Tips & Common Mistakes
- Initiate rotation from your hips and torso, not just your arms.
- Control the return movement — resist letting momentum do the work.
- Keep your core engaged throughout to protect your spine during rotation.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (External Obliques) and can be substituted based on your equipment or variation preferences.
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