Breathing
Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.
Loading
Getting your next view ready…
Getting your next view ready…
The Side Jackknife primarily works the abdominals. It is a strength movement that needs no equipment.
1 / 2How to
Movement instructions
Lie on one side with your legs straight and stacked. Place the lower arm comfortably on the floor and the upper hand lightly behind your head.
Contract the side of your trunk to lift your upper torso and top leg toward each other. Keep the neck relaxed and do not pull on your head.
Pause briefly, then lower both under control. Complete the planned repetitions before changing sides.
Technique guidance
Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise variation, range of motion and recording method when comparing Side Jackknife sessions.
Repetitions and completed sets.
Example: 10, 9 and 8 completed reps. Keep each set separate instead of recording only the total.
Compare repetitions using the same variation and range. A different variation needs its own history; extra reps are not directly comparable if the movement changes.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Abdominals is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the abdominals using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
