Jack Split Crunches
Description
The jack split crunches combine a crunch with a split leg motion that mimics the leg portion of a jumping jack. As you crunch up, you simultaneously split the legs out wide, then bring them back together as you lower. The combination keeps the abs engaged through both upper and lower body movement.
Muscle Group
Equipment Required
Jack Split Crunches Instructions
- Lie on your back with legs extended together and arms at your sides.
- Brace your abs hard.
- Crunch your shoulders off the floor.
- At the same time, split your legs out wide to either side.
- Reach your hands toward the outside of your legs.
- Squeeze the abs at the top.
- Lower your shoulders back down as you bring the legs back together.
- Continue at a steady pace.
Jack Split Crunches Form & Visual
Jack Split Crunches Benefits
- Combines crunch with leg split
- Strong full ab engagement
- No equipment required
- Builds adductor strength
- Different stimulus than standard crunches
- Useful for ab training
Jack Split Crunches Muscles Worked
- Rectus abdominis
- Hip flexors
- Adductors
Jack Split Crunches Variations & Alternatives
- Crunch
- V Up
- Jumping Jack
- Toe Touch Crunch
