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Side Jackknife

Side Jackknife is a compound strength movement working the abs, 1 muscle group in all. Rated beginner; no equipment needed. 92 of the other 872 exercises here hit the same primary muscle, closest being Spell Caster.

Bodyweight beginner strength compound pull
Side Jackknife — starting position, working the absSide Jackknife — end position, working the abs

How to do the Side Jackknife

Muscles worked

RoleMuscles
Primary abs
Equipmentno equipment
Difficultybeginner
Type compound

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Spell Caster Dumbbell Bent Press Kettlebell Exercise Ball Pull-In Exercise Ball Kettlebell Pass Between The Legs Kettlebell Kettlebell Windmill Kettlebell Dumbbell Side Bend Dumbbell

Harder than the Side Jackknife

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell

Superset the Side Jackknife with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Stiff Leg Barbell Good Morning lower back Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back

Common questions

What muscles does the Side Jackknife work?

The Side Jackknife primarily works the abs. 3/4 Sit-Up, Ab Roller, and Air Bike train the same muscle, across 9 equipment types.

What equipment do you need for the Side Jackknife?

None — the Side Jackknife is bodyweight, so it works at home, in a hotel room or outdoors. 3/4 Sit-Up and Ab Roller also need nothing.

Is the Side Jackknife suitable for beginners?

Yes, the Side Jackknife is rated beginner. Hanging Leg Raise, Hanging Pike, and Bent Press are the progressions from here.

Where should the Side Jackknife go in a workout?

Early — the Side Jackknife is compound, working 1 muscle group, so run it first or second while you are fresh, then superset Hyperextensions With No Hyperextension Bench and Stiff Leg Barbell Good Morning later.

Similar exercises

3/4 Sit-Up Bodyweight Ab Roller Other Equipment Air Bike Bodyweight Barbell Ab Rollout Barbell Barbell Ab Rollout - On Knees Barbell Barbell Rollout from Bench Barbell

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