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Exercise Profile
  • Target Muscle Group
    Abs
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeN/A
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Abs

Abs Muscle Anatomy Diagram

Jackknife (On Bench) Instructions

  1. Lay down on a flat bench with your legs hanging off one end.
  2. Extend your arms above your head and straighten your legs. This is the start of the exercise.
  3. In one motion, while keeping your hands and feet together, raise your legs and arms as if trying to touch them together.
  4. Lower back to the starting position. Repeat for desired reps.

Jackknife (On Bench) Tips

  • For an added challenge, use slow and controlled motion. The slower you do it, the harder it is.
  • Your legs should be approximately 35-45 degrees from the floor. Your arms should be extended and parallel to your legs at the top of the movement. 
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