Jack Split Crunch: A Fun Challenging Ab Toning Exercise

Are you tired of doing endless crunches that only seem to work your upper abs? If you’re looking to target your lower abdomen, you’re not alone. One reason you might struggle with getting results in that area is because traditional crunches don’t always cut it. That’s where the jack split crunch comes in. Many people have a hard time with this exercise at first, but don’t worry – it’s a common problem. The good news is that mastering the jack split crunch can help you achieve a stronger core and more defined lower abs. In this post, we’ll guide you through the steps to perfect your form and get the most out of this challenging but rewarding exercise.

Jack Split Crunch Summary

  • Primary Muscles: Rectus Abdominis
  • Secondary Muscles: Obliques
  • Equipment: Body Weight
  • Mechanics Type: Isolated
  • Force: Pull
  • Utility: Auxiliary
Graphic image of a fit woman performing alternate cable triceps extensions.

Jack Split Crunch Instructions

  • Get started by laying flat on your back with your arms stretched out above your head.
  • Next, Lift your legs and your arms slightly off the ground. This is the down position.
  • Then lift your legs up to a 45-degree angle and rotate your arms through and between your legs. This is the up position.
  • Then unwind yourself back to the down position.
  • Continue for a set of 10-20 reps.

Video Tutorial

How To Do A Crunch Properly | Beginners Tutorial

Jack Split Crunch Muscles

Target (Agonist)


Dynamic Stabilizers

  • None


  • None

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the jack split crunch exercise highlighted in red and the rest in blue.

Benefits of Jack Split Crunch

The Jack Split Crunch is a great exercise for targeting the Rectus Abdominis muscle, also known as the “six-pack” muscle. This exercise works the entire core, including the Rectus Abdominis, and helps to strengthen the abdominal muscles while also improving balance and coordination. In addition, this exercise helps to develop overall core stability and strength, which can help to improve posture and reduce risk of injury. Performing the Jack Split Crunch regularly can help to improve the tone of your abdominal muscles and can even help to reduce abdominal fat.

Tips for Performing Jack Split Crunch

Your at the right place if you’re motivated to advance your jack split crunch performance. These tips can enable you to fully benefit from this first-class exercise and make the best of its results. Concurrently with toning your abs muscles, improving mobility, and also a reduced possibility of injury can all be accomplished with this exercise. Let’s get begin and look at what these tips can accomplish for you.

  • Make sure to keep your core engaged throughout the entire exercise – This will ensure you’re able to maintain proper form, which is key for getting the most out of each rep and avoiding injury.
  • Keep your head and neck in a neutral position – This will help you to avoid straining your neck or back muscles, which could lead to unnecessary pain.
  • Maintain a slow and controlled movement – This will help to maximize the benefits of the exercise and ensure that you are engaging the right muscles with each rep.

Benefits and Tips Video

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Frequent Mistakes To Avoid

Staying away from errors can mean the distinction between a productive workout and a painful injury when performing jack split crunch. Also, to maximize your benefits of the exercise, proper form is critical. By preventing these common mistakes, you will raise your performance and get the results you want. But relax, it’s not as challenging as it might seem. By knowing the mistakes to avert and taking the appropriate actions, you can execute the activity safely and effectively. So it is time for you to maximize your results from this exercise and enjoy the benefits of a productive workout.

  • Not using proper form: Not using proper form when doing the Jack Split Crunch can lead to injury and reduce the effectiveness of the exercise.
  • Not engaging core muscles: Not engaging the core muscles can limit the potential for toning and slimming, as these muscles are key for a successful workout.
  • Doing too many repetitions: Doing too many repetitions can lead to over-exertion and burnout, which can be detrimental to your overall health and fitness goals.

Find More Bodyweight Exercises Here

Variations and Complementary Exercises

When it comes to variations, complementary, or alternative exercises for the exercise Jack Split Crunch, there are a few options available. These exercises work similar muscles as the exercise Jack Split Crunch, and can be used to mix up your routine and add a little variety to your workout.

Jack Plank

Graphic image of Jack Plank.

Jack Plank is a great complementary or alternative exercise to the Jack Split Crunch. It targets the same muscles but with a slightly different approach. Jack Plank requires the individual to hold a plank position while their feet and hands are placed on either side of a stability ball. This exercise increases core strength, stability, and balance while providing an additional challenge to the abdominal muscles. It can also be used as a good warm-up exercise before starting more intense workouts.

Jack Knife

Graphic image of Jack Knife.

The Jack Knife exercise is a great alternative or complementary exercise to the Jack Split Crunch. This exercise works the core muscles and obliques, and can be done with a fitness ball or on the floor. The Jack Knife involves lying on your back with your legs straight up in the air, then bringing your knees to your chest while lifting your head and shoulders off the ground. This exercise can be done in a controlled manner, or it can be done quickly and explosively for a more intense workout. It is also a great way to target and strengthen the abdominal muscles.

Hip Thrust Crunch

Graphic image of Hip Thrust Crunch.

The hip thrust crunch is an effective alternative or complementary exercise to the jack split crunch. This exercise involves lying on your back with your feet firmly planted on the floor and your knees bent. You then thrust your hips upwards while keeping your feet on the floor and keeping your back straight. At the same time, you crunch your upper body towards your knees while keeping your chin tucked. This exercise targets both the lower and upper abdominal muscles, providing a great overall core workout. It is an excellent way to add variety to your core routine and to challenge your abs in different ways.

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Hip Lift

Graphic image of Hip Lift.

Hip Lift is a great alternative or complementary exercise to Jack Split Crunch. It is an exercise that focuses on strengthening and toning the glutes and core muscles, as well as improving posture. This exercise involves lying flat on your back, with your knees bent and feet flat on the floor. From here, you lift your hips up off the floor and hold for a few seconds before returning to the starting position. Hip Lift is a great way to help target the same muscles that Jack Split Crunch does, while also engaging your glutes, hamstrings, and core muscles.

Bridge On Knees

Graphic image of Bridge On Knees.

Bridge On Knees is a great complementary or alternative exercise for the Jack Split Crunch. This exercise works your core muscles, but also focuses on strengthening your lower back and glutes. Unlike the Jack Split Crunch, which involves lying on your back and crunching your knees up to your chest, Bridge On Knees requires you to start on your hands and knees in a tabletop position, with your shoulders directly over your wrists. You then lift your hips up towards the ceiling, squeezing your glutes as you do so, and hold for a few seconds. This exercise helps build strength in the lower back and glutes, and is a great alternative for those who cannot do the Jack Split Crunch due to injury or difficulty.


Graphic image of Bridge.

Bridge is a great complementary or alternative exercise for the Jack Split Crunch. This exercise utilizes the same muscles, but in a different way. Bridge focuses more on isolating the glutes and hamstrings, while the Jack Split Crunch works more on the abdominals. Bridge is done by lying flat on your back with your feet firmly planted on the ground and your knees bent. Then lift your hips off the ground and hold for a few seconds before slowly lowering them back down. This exercise helps to build strength in the glutes, hamstrings, and core muscles, while also helping to improve posture and balance.

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Opposing Complementary Exercises

To achieve balance and prevent overworking the same muscle groups, it is important to pair Jack Split Crunch with exercises that use opposing muscle groups. This will help you build strength and flexibility while avoiding injury. The following exercises are designed to do just that.

Straight Leg Cable Pull Through

Graphic image of Straight Leg Cable Pull Through.

Straight Leg Cable Pull Throughs are a great exercise to pair with Jack Split Crunches because they use the opposing muscle group. This exercise works the hamstrings, glutes, and lower back. To perform this exercise, start in a standing position, facing away from the cable machine. Grasp the cable handle with both hands and extend your arms in front of you. Keeping your legs straight and core engaged, pull the cable handle down and back behind your legs until it is just above your feet. Return to the starting position by driving through your heels and repeat. Doing Straight Leg Cable Pull Throughs after Jack Split Crunches will allow you to target the upper and lower body muscles simultaneously and help create balance in your body.

Bird Dog Plank

Graphic image of Bird Dog Plank.

The Bird Dog Plank is a great exercise to complement the Jack Split Crunch, as it targets the opposing muscle group. This exercise works the core muscles in an isometric way, by having the person hold their body in a plank position while extending one arm and the opposite leg in an alternating pattern. This helps to strengthen the core muscles, while also engaging the back, glutes, and hamstrings. The Bird Dog Plank also helps to improve balance, posture, and coordination, making it a great complementary exercise to the Jack Split Crunch.

45 Degree Twisting Hyperextension

Graphic image of 45 Degree Twisting Hyperextension.

The 45 Degree Twisting Hyperextension is a great complementary exercise to the Jack Split Crunch. This exercise works the opposing muscle group by targeting the lower back, hip, and glute muscles. It helps to develop strength and stability in the core and lower body, while also improving balance and posture. By doing this exercise in conjunction with the Jack Split Crunch, you are able to work both the upper and lower body in an efficient manner. This helps to ensure that all muscle groups are properly targeted for maximum results.

Get Abs of Steel with Jack Split Crunch!

Are you tired of doing endless sit-ups for a six-pack? Switch up your routine with Jack Split Crunches! This exercise targets your abs, obliques, and hip flexors all at once, for a more efficient workout. Incorporate this move into your routine a few times a week for a stronger core and watch your abs transform into steel. Remember, carving out a six-pack takes time and consistency, but with the right exercises, you’ll be on your way to a stronger and more defined midsection.

References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Abs Bodyweight Exercises

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