Side Jackknife
Side Jackknife is a compound strength exercise using body only that trains the abdominals.
StrengthBody OnlyBeginnerCompoundPull
Primary muscles: Abdominals
How to do it
- Lie on your left side on the floor with your legs stacked and nearly straight, your right hand behind your head, and your left arm resting on the floor in front of you for balance. This will be your starting position.
- Exhale as you raise your legs off the floor and simultaneously crunch your torso up toward them, bringing your right elbow toward your hip and contracting your obliques.
- Pause briefly at the top of the contraction, then inhale as you slowly return to the starting position under control.
- Repeat for the recommended amount of repetitions, then switch sides.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Side Jackknife from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abdominals volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
