Setup and loading
No load, on a mat.
How to do the jackknife sit-up step by step
- Lie down with your arms extended overhead and your legs straight.
- Raise your arms and legs at the same time until they meet over your hips.
- Lower under control until you almost touch the floor.
Form cues
- Legs and arms straight
- Exhale on the way up
Common mistakes
- Dropping down on the way back
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Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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