Suspended Twisting Jack-knife

Suspended Twisting Jack-knife


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



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.


Pull knees toward one elbow by bending hips a nd 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.


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.


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


Movement can be made more challenging by lying further forward, away horizontally from anchor of suspension trainer.

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