Suspension Jack knife

Suspension Jack knife

The Suspension Jack Knife is a challenging and dynamic full-body exercise that targets multiple muscle groups while also improving core stability and balance. This exercise is commonly performed using suspension straps, such as TRX or gymnastic rings, which adds an additional level of intensity and instability to the movement. The Suspension Jack Knife primarily focuses on strengthening the abdominal muscles, including the rectus abdominis (six-pack muscles), obliques, and deep core muscles. It also engages the hip flexors, quads, and shoulders to a lesser extent, providing a comprehensive workout for both the upper and lower body. The key to performing the Suspension Jack Knife effectively is to maintain proper form throughout the exercise. This means keeping a strong, engaged core and avoiding excessive swinging or arching of the back. By actively controlling the movement and maintaining a stable body position, you can maximize the benefits of this exercise and reduce the risk of injury. Incorporating the Suspension Jack Knife into your workout routine can help improve overall core strength, enhance stability, and improve athletic performance. It's important to start with proper form and gradually increase the intensity as you become more comfortable and proficient with the exercise. Remember to always listen to your body and make modifications or adjustments as needed to ensure a safe and effective workout.


  • Begin by setting up your suspension trainer and finding a stable anchor point to attach it to.
  • Adjust the handles of the suspension trainer to a height just above your ankles.
  • Stand facing away from the anchor point, holding onto the handles with both hands and extend your arms straight out in front of you.
  • Step your feet back and position yourself in a high plank position, with your body forming a straight line from head to heels.
  • Engage your core muscles and maintain a strong plank position throughout the exercise.
  • Bend your knees and use your core muscles to bring them in towards your chest, while simultaneously lifting your hips up towards the ceiling.
  • Pause for a moment at the top of the movement, squeezing your abdominal muscles.
  • Slowly extend your legs back out to the starting position, maintaining control and stability.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core throughout the entire exercise to maximize abdominal activation.
  • Maintain proper body alignment by keeping your shoulders, hips, and legs in a straight line.
  • Control the movement and avoid swinging by using slow and controlled movements.
  • To increase difficulty, try elevating your feet on a bench or stability ball.
  • Keep your breathing steady and exhale as you lift your knees towards your chest.
  • Gradually increase the number of repetitions and sets as you progress to challenge yourself.
  • Ensure proper grip and handle placement on the suspension trainer for a secure and stable position.
  • Take breaks and rest as needed to prevent excessive fatigue and maintain good form.
  • Incorporate other core exercises into your routine to further strengthen and target different muscle groups.
  • Listen to your body and modify or progress the exercise as necessary to accommodate your fitness level and goals.


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