PlanWorkouts

Exercise 0981 · REF KCBKjma

Band Jack Knife Sit-Up exercise animation

Band Jack Knife Sit-Up

Category
Waist
Equipment
Band
Target
Abs

The band jack knife sit-up combines a sit-up with a simultaneous leg raise, meeting in the middle in a jackknife position, so the abs work through hip and trunk flexion at the same time instead of one or the other. Adding a band increases resistance through that combined range. It's demanding enough that most people need solid ab strength before adding band tension on top.

How to Do the Band Jack Knife Sit-Up

  1. Lie flat on your back with your legs straight and your arms extended overhead, holding the band.
  2. Engage your abs and lift your legs and upper body simultaneously, bringing your hands towards your feet.
  3. Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Band Jack Knife Sit-Up primarily targets the Abs, with Hip Flexors as the primary synergist muscle group.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have band? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Band Jack Knife Sit-Up work?
The Band Jack Knife Sit-Up primarily targets the abs, with the hip flexors as the main supporting muscle group.
What equipment do I need for the Band Jack Knife Sit-Up?
The Band Jack Knife Sit-Up is done with a band.
What's a good alternative to the Band Jack Knife Sit-Up?
If you don't have access to a band, the 3/4 Sit-Up targets the same abs using body weight instead.