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Resistance Band Jackknife Sit-Up
Resistance band jackknife sit-up targets rectus abdominis and hip flexors to build core strength and stability; involves simultaneous torso and leg lift into a V-shape with adjustable band tension.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Quads
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
9/10Iliopsoas
Obliques
7/10External Obliques, Internal Obliques
Quads
5/10Rectus Femoris
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on a mat with legs extended and arms overhead. Loop a resistance band around your feet and grasp the ends with both hands extended.
- Engage core and press lower back into mat.
- Simultaneously raise torso and legs off the ground.
- Bend knees and reach hands toward shins to form a V.
- Squeeze abs at the top of the movement.
- Slowly lower torso and legs with control.
- Extend fully without touching floor between reps.
Coaching Tips
Form Cues
- Press back flat
- Lift in unison
- Reach to feet
- Neck neutral
- Control return
Breathing
Inhale during descent; exhale as you lift and contract core.
Tempo
2-1-2
Range of Motion
Raise until torso and thighs form a 45-degree V; fully extend arms and legs at start without lower back arch.
Safety
Safety Notes
- Inspect band for damage before use
- Avoid if acute back pain present
- Use eye protection if needed
- Start with light resistance
- Remove jewelry to prevent band damage
Spotting
No spotter required; use in open space for safety.
Common Mistakes
- Jerking with momentum
- Straining neck
- Arching lower back
- Partial range
When to Avoid
- Acute lower back injury
- Recent abdominal surgery
- Hip flexor strain
Flexibility Needed
- Adequate spinal flexion
- Hip flexion to 90 degrees
Build Up First
- Master basic sit-ups
- Core engagement proficiency
Also known as
Banded Jackknife Sit-Up, Band V-Up Sit
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