Jack Knife Hip Lift Version
Intermediate
Also known as: Lying Leg Raise with Hip Lift
Expert Advice
If straight legs make the lowering phase difficult to control, bend your knees more. The shorter lever makes it easier to keep your lower back from arching.
How-to-do Steps
- Lie on your back on the floor with arms alongside you and palms down.
- Extend both legs together, keeping your knees slightly soft and head and shoulders down.
- Raise both legs toward vertical without swinging or lifting your shoulders.
- Exhale as you curl your pelvis upward, lifting your hips slightly off the floor.
- Lower your hips first, then lower both legs without letting your lower back arch.
- Repeat the leg raise followed by the hip lift for each repetition.
Common Mistakes
- Rolling onto your neckFix: shorten the hip lift and keep pressure on your upper back.
- Rushing the returnFix: pause after your hips settle before lowering your legs.
Coach Cues
Legs move togetherCurl your pelvisLower slowly
Short reminders to keep in mind during every set.
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Muscles Worked
Jack Knife Hip Lift Version primarily targets the Abs, Quads, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs65%
Quads35%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 3?
Intermediate
Controlling mostly straight legs requires abdominal strength to prevent lower-back arching.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Harder Variation
Frequently Asked Questions
What muscles does Jack Knife Hip Lift Version work?
Jack Knife Hip Lift Version primarily targets the Abs, Quads. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Jack Knife Hip Lift Version?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Jack Knife Hip Lift Version suitable for beginners?
Jack Knife Hip Lift Version is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Jack Knife Hip Lift Version?
Rolling onto your neck: shorten the hip lift and keep pressure on your upper back. Rushing the return: pause after your hips settle before lowering your legs.
