Jack Knife (Suspension)
Complete guide to Jack Knife (Suspension). Learn proper form, technique, and execution. Targets Waist — Abdominals. Requires suspension band. Step-by-step instructions and expert tips.
How to Perform Jack Knife (Suspension)
Adjust the suspension straps to a low length and place your feet in the foot cradles.
Get into a push-up position with your hands flat on the floor and your body in a straight line.
Engage your abs and take a breath.
Draw your knees toward your chest by pulling your feet in, rounding your hips upward and exhale.
Slowly extend your legs back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |