Main Muscles worked
Secondary muscles worked
- Hip flexors
How to do the Exercise
Step 1: The TRX cables are hanged 6 inches off the floor.
Step 2: Secure both feet in the stirrups ensuring that the tops of both feet are facing towards the floor.
Step 3: Hands are placed on the floor and the body is made into a straight line.
Step 4: Both knees are brought inwards to the chest at the same time.
Step 5: One repetition is completed once both feet are brought back out from the chest at the same time.
- The core should be kept tight.
- The coming in and going back out of the legs should be controlled.
As an alternative and calisthenics exercise, the TRX Jackknife mainly targets the abs. It also targets the hip flexors and quads, secondarily.
Using the TRX suspension, the TRX Jackknife can also be incorporated with other variations like the Swiss Ball Jackknife. This variation requires another gym equipment upon execution.