For pre-designed ab workouts, view EMG’s Ab Workouts.
Side Jackknife Single Leg Description
Step 1. Lie on your left hip with your legs together and fully extended out. Place your left hand on your right side and your right hand behind your ear.
Step 2. Use your oblique muscle to simultaneously raise your top leg and your torso together until your elbow nearly touches your right thigh.
Step 3. Repeat the movement until you have completed your set. Then, reverse procedure for the opposite side.
The side jackknife with a single leg is a core exercise for working the obliques. The obliques are an often overlooked part of the core, but they should be trained as part of a complete core workout. This exercise a more advanced oblique exercise. One hand goes behind the head and the elbow should touch the knee at the top of the motion. This is a good guide for how to perform the exercise properly. When first performing this exercise, the user should place the free hand on the ground for support. Once the user becomes more comfortable with this exercise, he may place the free hand behind the head and engaged the core muscles for balance. As with all jackknives, it is important to keep the core tight throughout and not relax the muscles.
Updated: April 11th, 2015