10 Best Side Jackknife Alternatives for Core Strength

The Side Jackknife is done lying face down. Ranked closest by our scoring: the Decline Oblique Crunch. A harder version, the Russian Twist, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Side Jackknife

Side Jackknife
Primary muscle
Abdominals
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isolation
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Ranked Side Jackknife Alternatives

10 substitutes, ranked by how closely each one matches the Side Jackknife on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Exercise Ball One Leg Prone Lower Body RotationPlay demonstration

    1. Exercise Ball One Leg Prone Lower Body Rotation

    79% match
    • Glutes
    • Stability-ball
    • Intermediate
    • Compound

    A looser match: it works the glutes rather than the abdominals.

    How to perform this exercise
    1. Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you.
    2. Place your hands on the ground in front of you for support.
    3. Engage your glutes and core muscles to stabilize your body.
    4. Slowly lift one leg off the ground, keeping it straight and parallel to the floor.
    5. Rotate your leg outward, away from your body, while keeping your hips and upper body stable.
    6. Pause for a moment at the end of the rotation, then slowly return your leg to the starting position.
    7. Repeat the rotation with the other leg.
    8. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, not abdominals
    • Equipment: bodyweight only, the same as the Side Jackknife
    • Body position: lying face down, the same as the Side Jackknife
  2. Prone Twist On Stability BallPlay demonstration

    2. Prone Twist On Stability Ball

    76% match
    • Abs
    • Stability-ball
    • Intermediate
    • Isolation

    A looser match: it works the abs rather than the abdominals.

    How to perform this exercise
    1. Start by lying face down on a stability ball with your feet shoulder-width apart and your toes touching the ground.
    2. Place your hands behind your head or cross them over your chest.
    3. Engage your core muscles and slowly lift your upper body off the ball, keeping your back straight.
    4. Rotate your torso to one side, bringing your shoulder towards your hip. Keep your hips and legs stable throughout the movement.
    5. Pause for a moment, then return to the starting position.
    6. Repeat the rotation to the other side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Side Jackknife
    • Body position: lying face down, the same as the Side Jackknife
  3. Best match
    Decline Oblique Crunch

    3. Decline Oblique Crunch

    74% match
    • Abdominals
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want an easier version that still works the abdominals.

    How to perform this exercise
    1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
    2. Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
    3. Put one hand beside your head and the other on your thigh. This will be your starting position.
    4. Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.
    5. Lower your body back down slowly to the starting position as you inhale.
    6. After completing one set on the right for the recommended amount of repetitions, switch to your left side. Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abdominals, the same as the Side Jackknife
    • Equipment: bodyweight only, the same as the Side Jackknife
    • Body position: lying on your back, not lying face down
    • Balance: easier to stay steady on than the Side Jackknife
  4. Exercise Ball Back Extension With RotationPlay demonstration

    4. Exercise Ball Back Extension With Rotation

    72% match
    • Spine
    • Stability-ball
    • Advanced
    • Compound

    A looser match: it works the spinal erectors rather than the abdominals.

    How to perform this exercise
    1. Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground.
    2. Place your hands behind your head or cross them over your chest.
    3. Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
    4. Pause for a moment at the top, then slowly rotate your torso to one side, keeping your hips and legs stable.
    5. Return to the center and repeat the rotation to the other side.
    6. Lower your upper body back down to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: spine, not abdominals
    • Equipment: bodyweight only, the same as the Side Jackknife
    • Body position: lying face down, the same as the Side Jackknife
  5. Roller Body SawPlay demonstration

    5. Roller Body Saw

    72% match
    • Abs
    • Foam-roll
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Start in a plank position with your forearms on the roller and your body in a straight line.
    2. Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control.
    3. Pause for a moment at the furthest point, then slowly roll the roller back towards your starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Side Jackknife
    • Body position: lying face down, the same as the Side Jackknife
  6. 45° Side BendPlay demonstration

    6. 45° Side Bend

    67% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it uses the same equipment, but it works the abs rather than the abdominals.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
    2. Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
    3. Pause for a moment at the bottom, then slowly return to the starting position.
    4. Repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Side Jackknife
    • Body position: standing, not lying face down
    • Balance: easier to stay steady on than the Side Jackknife
  7. Oblique CrunchPlay demonstration

    7. Oblique Crunch

    67% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head or cross them over your chest.
    3. Engage your abs and lift your shoulder blades off the ground, rotating your torso to one side.
    4. Pause for a moment, then lower your shoulder blades back down to the starting position.
    5. Repeat on the other side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Side Jackknife
    • Body position: lying on your back, not lying face down
  8. Seated Side Crunch (Wall)Play demonstration

    8. Seated Side Crunch (Wall)

    67% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the floor with your back against a wall and your legs extended in front of you.
    2. Bend your knees and place your feet flat on the floor, hip-width apart.
    3. Place your hands behind your head with your elbows pointing outwards.
    4. Engage your abs and lean to one side, bringing your elbow towards your hip.
    5. Pause for a moment, then return to the starting position.
    6. Repeat on the other side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Side Jackknife
    • Body position: seated, not lying face down
    • Balance: easier to stay steady on than the Side Jackknife
  9. Russian TwistPlay demonstration

    Progression

    9. Russian Twist

    67% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your knees bent and feet flat on the floor.
    2. Lean back slightly while keeping your back straight and your core engaged.
    3. Hold your hands together in front of your chest or hold a weight if desired.
    4. Lift your feet off the ground, balancing on your sit bones.
    5. Twist your torso to the right, bringing your hands or weight towards the right side of your body.
    6. Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Side Jackknife
    • Body position: seated, not lying face down
    • Balance: easier to stay steady on than the Side Jackknife
  10. Bottoms-upPlay demonstration

    10. Bottoms-up

    67% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and bring them towards your chest, keeping your feet off the ground.
    3. Engaging your abs, lift your hips off the ground, bringing your knees towards your head.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Side Jackknife
    • Body position: lying on your back, not lying face down

Side Jackknife FAQ

What is the best bodyweight alternative to Side Jackknife?

The side plank with controlled hip dips is the best bodyweight alternative because it emphasizes oblique isometric and concentric control without repetitive spinal flexion. Keep feet stacked or staggered, hips high, and exhale as you dip to maintain oblique tension and spinal neutrality.

Find Alternatives for Any Exercise

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology