Suspension Trainer Jack Knife
Description
The suspension trainer jack knife is a TRX core builder where the feet are placed in foot cradles and the hips pike up high from a plank position. The pike loads the abs and hip flexors hard. It is a strong functional core move.
Muscle Group
Equipment Required
Suspension Trainer Jack Knife Instructions
- Set the suspension trainer foot cradles low.
- Place the feet in the foot cradles facing down.
- Set the hands on the floor under the shoulders in a plank.
- Brace your core hard and keep the body in a straight line.
- Pike the hips up high by drawing the feet toward the hands.
- Lift the hips as high as possible.
- Hold the pike position briefly.
- Lower the hips back down with control to the start.
Suspension Trainer Jack Knife Form & Visual
Suspension Trainer Jack Knife Benefits
- Strong ab builder
- Trains hip flexors
- Strong TRX core move
- Builds shoulder stability
- Useful core finisher
- Strong functional pattern
Suspension Trainer Jack Knife Muscles Worked
- Rectus abdominis
- Hip flexors
- Anterior deltoid
- Core
Suspension Trainer Jack Knife Variations & Alternatives
- Stability Ball Pike
- Pike Push Up
- TRX Mountain Climber
- Wheel Rollout
