What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Alternate leg pull
The Alternating Jackknife Crunch raises one leg at a time as you bring the torso up, alternating sides. This pattern increases coordination demands and requires stronger core stability to avoid swinging or neck pulling. It’s great for ab endurance and unilateral hip control, often used in functional and definition-focused training.
Key Benefits
- Trains abs with alternating coordination for better core control.
- Develops unilateral hip control and trunk stability.
- Builds core endurance without equipment.
- Prepares you for harder ab work like Hanging Knee Raises.
Instructions
- Lie on the ground with your knees extended and arms above your head with elbows straight
- Lift your feet and legs off the ground while keeping your knees extended
- Flex your torso and raise one of your legs with the knee bent until your hands come close to your knee
- Perform the movement alternately
Tips
- Perform the return movement completely, touching your torso to the floor
- Keep your glutes glued to the ground throughout the exercise
- Avoid jerking and abrupt movements
Restrictions
Avoid with major low-back pain, acute hernia, significant diastasis, or neck discomfort. People with obesity or low core strength should reduce range and keep the knees bent. Older adults should move slowly and breathe steadily. If the lower back lifts or hurts, regress to easier core work before progressing.
Common Mistakes to Avoid
- Moving too fast and losing trunk control.
- Pulling the neck instead of bracing the abs.
- Arching the lower back by lifting legs too aggressively.
Target Muscle
Primary
