Side Jackknife

Technique

How to perform Side Jackknife

1. Lie on your right side with your legs extended and stacked, placing your right arm on the floor for balance and your left hand lightly behind your head.
2. Brace your core and keep your neck neutral.
3. This is your starting position.
4. Exhale as you simultaneously lift your torso and legs, bringing your left elbow toward your thighs while squeezing your right-side obliques.
5. Keep your legs straight and feet together.
6. Pause briefly at the top, maintaining the contraction and a balanced position.
7. Inhale as you lower your torso and legs back to the starting position under control without letting them rest completely on the ground.
8. Repeat for the prescribed repetitions, then switch sides and perform the same sequence on the opposite side.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.