band jack knife sit-up: technique and muscles worked

Animated demonstration of band jack knife sit-up

How to do this exercise

Step:1 Lie flat on your back with your legs straight and your arms extended overhead, holding the band.
Step:2 Engage your abs and lift your legs and upper body simultaneously, bringing your hands towards your feet.
Step:3 Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
Step:4 Repeat for the desired number of repetitions.

Equipment: Body weight Resistance band
Body part: Abdominals
Target muscle: Rectus abdominis Internal obliques External obliques
Secondary muscle: Quadriceps Transverse abdominis

Hypertrophy grade

Low4 / 10

Nemeo’s take

The V-Up with band strongly emphasizes the abdominal strap in wide ranges, but it remains limited for pure hypertrophy. Coordination and the ability to maintain tension on the target area are the limiting factor here more than the load - we often tire before creating real stress on the rectus abdominis. This variation is less stable and overloaded than its 'big brother', the weighted crunch, but is very practical for home or circuit training.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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band jack knife sit-up

How to do this exercise

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