Oblique Jackknife
Sculpt your core with Oblique Jackknives! This challenging exercise targets your obliques for a stronger, more defined midsection.
The Oblique Jackknife mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Oblique Jackknife Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Front Shoulder (anterior deltoid); Hip Flexor (iliopsoas)
Oblique Jackknife Variations and Alternatives
How to do the Oblique Jackknife
Lie down on your side with your legs straight and arms extended overhead. The body should form a straight line from hands to feet, resting on one hip.
Keep your legs together, and raise your legs off the ground as you also lift your upper body off the ground, reaching your hand towards your feet.
Your body should form a "V" shape at the top of the movement, with your only your hip of the resting side touching the ground.
Hold the V position briefly, then slowly lower your legs and upper body back down to the starting position without letting them touch the ground for a more advanced challenge.
Perform the desired number of repetitions, ensuring you maintain good form throughout.
Switch sides and repeat the same number of repetitions to work the obliques on the other side.
Take care to engage your core throughout the exercise to protect your lower back and ensure the obliques are doing the work. If you feel any discomfort or pain, especially in the lower back, stop and consult with a fitness professional.
---
Oblique Jackknife FAQs
What muscles does the Oblique Jackknife work?
The Oblique Jackknife mainly works the core, with help from the shoulders. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Oblique Jackknife?
None. The Oblique Jackknife is a bodyweight exercise, so you can do it anywhere.
What are some Oblique Jackknife variations and alternatives?
Similar exercises include the Bicycle V-Up, Dumbbell Lying Oblique V-Up, Half Jackknife and Floor Jack-Knife.
Training calculators
Work out the numbers behind your training before your next session.