Suspended Reverse Crunch
Muscles worked
Instructions
- 1Secure a set of suspension straps with the handles hanging about a foot off of the ground. Move yourself into a pushup plank position facing away from the rack.
- 2Place your feet into the handles. You should maintain a straight posture, not allowing the hips to sag. This will be your starting position.
- 3Begin the movement by flexing the knees and hips, drawing the knees to your torso. As you do so, anteriorly tilt your pelvis, allowing your spine to flex.
- 4At the top of the controlled motion, return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Suspended Reverse Crunch
The suspended reverse crunch is an unstable variation of the classic reverse crunch, performed with the feet secured in suspension strap handles while holding a plank position. With your feet slotted into straps set about a foot off the ground, you set up in a push-up plank facing the floor, hips not sagging, then flex the knees and hips to bring the knees toward the torso, slightly tilting the pelvis, before returning to the starting position under control. The instability of the straps adds an extra bracing demand on the arms and shoulders compared to a floor reverse crunch, while still effectively targeting the lower abs. Accessible to beginners already comfortable with planks, this movement still requires solid upper-body stability.
check_circleBenefits
- check_circleEffectively targets the lower abs
- check_circleThe straps' instability adds extra bracing work for the arms and shoulders
- check_circleA good progression after mastering the classic plank
- check_circleRange of motion easily adjustable via strap length
lightbulbExecution tips
- lightbulbMaintain a straight posture, without letting the hips sag at the start
- lightbulbInitiate the movement from the hips and knees, not the back
- lightbulbControl the return to the starting position instead of letting it drop
- lightbulbKeep your arms stable under your shoulders throughout the exercise
warningCommon mistakes
- warningLetting the hips sag in the starting position
- warningUsing momentum instead of a controlled knee movement
- warningNot stabilizing the upper body enough on the arms
- warningExcessively shortening the range by not flexing the hips enough
helpFrequently asked questions
Do I need to already be comfortable with planks for this movement?expand_more
Yes, solid plank stability is recommended before adding the instability of suspension straps.
Does this exercise replace the floor reverse crunch?expand_more
It's a more demanding progression thanks to the instability; keep the floor reverse crunch as a base if you're a beginner.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.