Side Jackknife
The Side Jackknife targets the Abdominals and suits beginner-level lifters. With 0 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Side Jackknife
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Side Jackknife work?
The Side Jackknife primarily targets the Abdominals. It's an effective compound exercise for building abdominals strength.
Is the Side Jackknife good for beginners?
Yes, the Side Jackknife is suitable for beginners. Start with light weight to master the 0-step form before adding load.
What equipment do I need for the Side Jackknife?
You need no equipment — just your bodyweight to perform the Side Jackknife. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.