Exercise Library
Rotating Pause Jack Knife






The rotating pause jack knife is a variation of the jack knife sit-up that adds trunk rotation and pauses at the top and/or bottom of each rep.
 
 
Execution
 
Lie on the floor with the legs extended straight and your hands at the sides or behind your head where you would place them for a sit-up or crunch. Simultaneously perform a sit-up with the trunk and bend your knees to lift them up, rotating the trunk to bring one elbow to the opposite knee. Hold this position.
 
Your balance should be such that you can pause when the knees and elbows meet and hold this position. Return to an extended body position without allowing the heels to touch the floor in between reps, and hold this position before starting the next rep.
 
 
Variations
 
The rotating pause jack knife can be done with pauses at the bottom and/or top, and transformed into a V-up by keeping the legs extended and the hands extended overhead.




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