Exercise technique

band jack knife sit-up

The band jack knife sit-up is an abdominal exercise that uses a resistance band to increase difficulty. It targets the abs and also works the hip flexors. The movement involves simultaneously lifting the legs and upper body while holding a resistance band, requiring core strength and coordination.

Open this exercise in STARK Download on the App Store

How do you perform this exercise?

  1. Lie flat on your back with your legs straight and your arms extended overhead, holding the band.
  2. Engage your abs and lift your legs and upper body simultaneously, bringing your hands towards your feet.
  3. Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
  4. Repeat for the desired number of repetitions.

Which other muscles are involved?

Hip flexors.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

sit-up v. 2

Abs · Body weight

decline sit-up

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jackknife sit-up

Abs · Body weight

half sit-up (male)

Abs · Body weight

assisted sit-up

Abs · Assisted

band push sit-up

Abs · Band

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