Jack Knife

Exercise Tips

  • An exercise mat can be used for comfort
  • Control your arms- be sure you have a good grip on
    the kettlebell
  • Keep your opposite heel planted on the ground

Jack Knife

This exercise targets your abdominals and provides a low to moderate cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week



Cardiovascular Benefit

Low to Moderate

Muscle Group: Abdominals

Equipment: Kettlebell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low to Moderate

Exercise Category: Kettlebell Abdominals

Starting Position: Lie on the floor, face up with your legs fully extended and heels touching. Hold the larger part of a kettlebell in both hands and fully extend your arms behind your head, so your body is in a straight line.

  1. 1 Exhaling, crunch up, simultaneously lifting your hands and one leg off the floor, towards each other. At the peak of the motion, your shoulder blades should be off the floor and your hands and knee should be almost touching.
  2. 2 Inhale and slowly return to starting position.
  3. 3 Repeat, lifting the opposite leg this time.
  4. 4 Repeat this exercise until you have completed all repetitions for the set, alternating legs.

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