Exercise guide · Intermediate · Compound
Band Jack Knife Sit-Up: How to Do It & Muscles Worked
The band jack knife sit-up is an abdominal exercise that uses a resistance band to increase difficulty. It targets the abs and also works the hip flexors. The movement involves simultaneously lifting the legs and upper body while holding a resistance band, requiring core strength and coordination.
How to do the band jack knife sit-up
- Step 1: Lie flat on your back with your legs straight and your arms extended overhead, holding the band.
- Step 2: Engage your abs and lift your legs and upper body simultaneously, bringing your hands towards your feet.
- Step 3: Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
- Step 4: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Band Jack Knife Sit-Up alternatives
More exercises that train the abs as their main target:
-
Arm Slingers Hanging Bent Knee Legs
Abs · Body Weight · Intermediate compound -
Arms Overhead Full Sit-Up (Male)
Abs · Body Weight · Intermediate compound -
Assisted Lying Leg Raise with Lateral Throw Down
Abs · Assisted · Intermediate compound -
Assisted Lying Leg Raise with Throw Down
Abs · Assisted · Intermediate compound -
Band Alternating V-Up
Abs · Band · Intermediate compound -
Band Assisted Wheel Rollerout
Abs · Band · Intermediate compound -
Band Bicycle Crunch
Abs · Band · Intermediate compound -
Band Kneeling Twisting Crunch
Abs · Band · Intermediate compound
More abs exercises
-
Dead Bug
Abs · Body Weight · Beginner compound -
Hanging Leg Raise
Abs · Body Weight · Advanced compound -
3/4 Sit-Up
Abs · Body Weight · Beginner compound -
45° Side Bend
Abs · Body Weight · Beginner compound -
Air Bike
Abs · Body Weight · Beginner compound -
Alternate Heel Touchers
Abs · Body Weight · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.