Side Plank Jackknife

Calisthenics / Pilates / Intermediate

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How to do Side Plank Jackknife:

Muscles Worked

Details

side plank jackknife is a calisthenics and pilates exercise that primarily targets the obliques and to a lesser degree also targets the abs and hip flexors ...more

side plank jackknife is a calisthenics and pilates exercise that primarily targets the obliques and to a lesser degree also targets the abs and hip flexors.

Learning proper side plank jackknife form is easy with the step by step side plank jackknife instructions, side plank jackknife tips, and the instructional side plank jackknife technique video on this page. side plank jackknife is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the side plank jackknife video, learn how to do the side plank jackknife, and then be sure and browse through the side plank jackknife workouts on our workout plans page!

Tips

  1. Don't let your hips drop down.
  2. To avoid shoulder strain, keep your hand or elbow (depending on which variation you are doing) in line with your shoulder and not extended out in front of you.
  3. Keep your core tight throughout the movement and remember to breathe throughout.

Variations

  1. Perform with ankle weights.
  2. Perform with a dumbbell in your hand.
  3. For an easier variation, simply bring your knee up rather than your straight leg. Also, you can do this exercise on your knees rather than your feet.

Types

  • Force Type: N/A
  • Mechanics Type: Compound

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Tips

  1. Don't let your hips drop down.
  2. To avoid shoulder strain, keep your hand or elbow (depending on which variation you are doing) in line with your shoulder and not extended out in front of you.
  3. Keep your core tight throughout the movement and remember to breathe throughout.

Variations

  1. Perform with ankle weights.
  2. Perform with a dumbbell in your hand.
  3. For an easier variation, simply bring your knee up rather than your straight leg. Also, you can do this exercise on your knees rather than your feet.

Types

  • Force Type: N/A
  • Mechanics Type: Compound