For jackknife squats, the torso is angled forwards so that it's not directly above the legs; as a
result, part ofthe weight is transmitted through the arms. This exercise is about half as difficult as
the standard bodyweight full squat (Step 5), and is a great way to prepare the lower body muscles
and tendons for later steps. Performed correctly, it will also give. beginners. the balance and
Achilles' tendon flexibility required to master the bottom position of a full squat.

Muscle group: Legs

Steps

Stand in front of a sturdy object which comes up to your knees, or at least the tops of your
shins. A small coffee table, chair or a bunk are good choices. Your legs should be shoulder width
apart, or a little wider. Keeping your legs fairly straight, bend at your hips until your palms are in
contact with the object. Tilt forwards slightly so that you can take some of your body's weight
through your hands. This is the start position (fig. 23). Now, with your torso remaining as parallel to the floor as possible, bend at the knees and hips until your hamstrings reach your calves and
you cannot go any further. This will require that you bend your arms, also. This is the finish position (fig. 24). Using combined leg and arm power, push yourself up to the start position. Do not
raise the heels at any point during the exercise.

All exercises