Male

Jack knife Floor

Muscles involved

When you need an intense finisher to cap off your training, the Jack knife Floor comes in as a fantastic choice. Requiring only your own bodyweight, this move designed for your abdomen works exceptionally well to burn out your core right before heading to the locker room. After draining your energy during the primary strength portion, performing this smooth aerial pedaling motion spikes overall intensity without placing heavy joint stress. Placing it in the final minutes of your workout routine allows you to sustain constant tension across your abdominal wall, driving great metabolic fatigue and helping you finish strong without needing any extra gym equipment.

How to do it

1. Sit on the floor with one leg extended and the other bent. 2. Support your hands behind you and slightly incline your torso, keeping your back straight. 3. Alternate by bending and extending your knees in an aerial pedaling motion. 4. Keep your abdomen contracted and coordinate your breathing with the movement.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your core activated to protect your lumbar region during the pedaling motion. - Coordinate your breathing with the movement: exhale when extending your leg. - Perform the movement in a controlled manner, prioritizing technique over speed.