TRX Suspended Jackknife

The TRX Suspended Jackknife exercise is a dynamic tuck position, bringing your knees to your chest. It is a strong core activator while working the upper body isometrically to stabilize you through the movement.

Primary muscles worked

  • Abs

Secondary muscles worked

  • Shoulders
  • Lower Back
  • Glutes
Body Part

Body Part:

Reps

Reps:

Steps

Step 1: With the TRX straps set at three inches above the ground, place your feet in the stirrups so the tops of your feet are facing the floor.

Step 2: With your hands placed on the floor at shoulders with, begin this exercise from the plank position (abs and glutes engaged, shoulders stacked above wrists, keeping a straight solid line).

Step 3: Begin the movement by engaging your shoulder girdle stability with your scapulae depressed.

Step 4: Shift your weight slightly forward so your shoulders are in front of your hands; at the same time, proceed to bring your knees into your chest, focusing on engaging the abdominal’s (not the hip flexors). You are still maintaining a strong plank position with your core and glutes tight.

Step 5: Return back to the starting plank position

Step 6: Repeat the knee to chest movement several times.

 

How to progress the exercise

Being that one arm is on the floor, there is more stability to this exercise, than doing the Chest Fly. This exercise can be prepared for doing the Chest Fly.

Additional Information

As for any fly exercise, shoulder stability is of great importance and must be the primary focus throughout the movement.

TRX Pro 4 Strap

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