How to do the Suspension Jackknife
Put your feet in the straps and get into a push-up position with your hands under your shoulders.
Brace your core so your body forms a straight line.
Pull your knees toward your chest, lifting your hips slightly.
Slowly extend your legs again without letting your lower back sag.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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