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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
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 (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.
Alternative Exercises
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