Suspended Jack-knife
The Suspended Jack-knife primarily works the Rectus Abdominis, with secondary activation of the Adductor Brevis, Adductor Longus, External Obliques, Iliopsoas, Pectineus, Sartorius, Tensor Fasciae Latae and stabilizer support from the Anterior Deltoid, Brachialis, Erector Spinae, Pectoralis Major (Sternal), Rectus Femoris, Rhomboids, Serratus Anterior, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head). It is a suspension compound exercise at intermediate difficulty.
A suspension compound pull exercise targeting the Rectus Abdominis.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | Adductor Brevis, Adductor Longus, External Obliques, Iliopsoas, Pectineus, Sartorius, Tensor Fasciae Latae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle Adductor Brevis (adductors)
- Secondary Muscle Adductor Longus (adductors)
- Secondary Muscle External Obliques (core)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Pectineus (adductors)
- 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 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)
Instructions
- 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 squared with desired distance from suspension trainer, shoulder width or slightly wider. With arms straight, raise knees from ground so body is supported by arms and suspension trainer. Execution: Pull legs under torso by bending hips and knees. Pull knees toward chest hips and knees until completely flexed. Return by extending hips and knees to original position. Repeat. Comments: SeeSuspended Prone Feet Mount/Dismount. Keep shins close to horizontal and 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.
Alternative Exercises
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