Suspended Twisting Jack-knife

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Suspended Twisting 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 (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

See Suspended 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.
 
Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique act only to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible. Also 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.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Stabilizers

Dynamic Stabilizers

Antagonist Stabilizers

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