What is a Jackknife Crunch?

When looking for a more advanced abdominal exercise, the jackknife crunch is considered ideal. This challenging exercise requires a sharp, explosive movement to build your stomach muscles using only your body weight and a weight bench if you desire.

The jackknife exercise involves lifting your body up from an extended position and pulling your knees toward your chest. Lie down on your back with your hands above your head and your legs extended.

In one fluid motion, lift your hands toward your legs and lift your legs toward your chest. You can either bend your legs in toward your chest or you can leave your legs extended. Focus on working your abdominal muscles instead of using your hips to lift your legs toward your chest.

Keep your back straight as you lower your back and legs toward the ground, stopping just short of putting your shoulders and feet on the ground.

What muscles does the jackknife exercise work?

The jackknife is a winner for targeting your core, but as previously mentioned, other muscles get involved too, depending on your chosen variation.
Transverse abdominis

Rectus abdominis



Lower back


It is an exercise which you can do to improve your body. Regardless of whether your goal is muscle development, weight loss, strength development or achieving a healthy lifestyle, it is worth adding this exercise to your regular activity.

Exercises are done according to body parts which they develop. The equipment is needed to make them and difficulty level. Adding a dumbbell to your exercise should not make you fear it nonetheless.

You can also do this exercise in the gym or at home if you have the necessary equipment. This exercise can be combined with other exercises for this body part.


Step 1- Lie on your back holding a 3-5kg dumbbell with both hands above your head. Bring your knees to your chest and the weight to your knees, lifting your torso off the floor.

Step 2-Briefly hold before slowly releasing arms and legs so they’re just off the floor. Do 15 reps.

Benefits of Jackknife crunch with Dumbbells are:

This exercise is an excellent way to work your rectus abdominis. This refers to your six-pack muscles, but it’ll also require the work of your deeper core. As well as your transverse abdominis which is mostly harder to target.

This move is not just having one benefit. In addition to being a great ab-definer, it also works your buttocks and back.

Building a strong body and core has been shown to reduce back pain and reduce the risk of lower back injuries in everyday life.

Kudos to this exercise, your sports performance increases when you engage in many different activities that require core strength is improved.

Know more about effective exercises here.

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