Jackknife Sit Up
Complete guide to Jackknife Sit Up. Learn proper form, technique, and execution. Targets Waist — Abdominals, Abs. Requires none. Step-by-step instructions and expert tips.
How to Perform Jackknife Sit Up
Lie on your back on an exercise mat with your legs straight and arms extended overhead.
Engage your abs and take a breath.
Simultaneously bring your knees toward your chest and reach your hands toward your feet, folding your body in half and exhale.
Slowly return 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 |