Suspended Jack-knife

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Suspended Jack-knife

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

See Suspended 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.
 
Flexion and extension of knees are passive. Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique act only isometrically contract to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible. See Spot Reduction Myth and Lower Ab Myth.

Easier

Movement can be made easier by lying closer under anchor of suspension trainer.

Harder

Movement can be made more challenging by lying further forward, away horizontally from anchor of suspension trainer. Alternately raise hips much higher while keeping shin near horizontal.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Stabilizers

Dynamic Stabilizers

Antagonist Stabilizers

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