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Band Jack-Knife Sit-Up

AdvancedStrengthTier T3

You lie on your back with your head toward a high band anchor, holding the band handle in both hands overhead. You raise your arms, trunk and legs together to meet, then lower with control.

Targets: Lumbar Spine
Muscles: Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lying flat on his back, arms overhead gripping a band handle, the band stretched up to a high wall anchor.

    Step 1 of 3

    Lie on your back facing away from the anchor, hold the handle in both hands with your arms overhead, and take tension on the band.

  2. The same man folded into a V with straight legs and trunk lifted, both hands on the handle beside his feet, the band stretched back to the wall anchor.

    Step 2 of 3

    Lift your legs and trunk up together into a V, pulling the handle down toward your feet, then lower back with control.

  3. A man lying flat on his back, arms overhead gripping a band handle, the band stretched up to a high wall anchor.

    Step 3 of 3

    Lie on your back facing away from the anchor, hold the handle in both hands with your arms overhead, and take tension on the band.

Safety Information

Fasten the band to a sturdy, rated anchor before lying down and check that the band and handle are intact, because the band is under tension throughout and a failed anchor or a snapping band could strike the face. Keep the band and handle clear of the face and neck at every point, and lift and lower under control rather than letting the band snap the hands back toward the anchor. Stop if you feel pain in the back, neck, hips or shoulders, or cannot lower under control, and ask a clinician if you have a back, hip, neck or abdominal condition. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.