Suitcase Crunch
Suitcase Crunch Exercise Description
The suitcase crunch is a bodyweight floor exercise that combines trunk flexion and hip flexion to bring your chest and knees together, like closing a suitcase. It primarily targets the rectus abdominis, with assistance from the hip flexors (iliopsoas and rectus femoris). The obliques and transverse abdominis contribute by bracing and stabilizing the torso as the body moves. Compared with a basic crunch, the longer moving levers (legs and upper body) increase the demand on anterior core control. The key is maintaining a gentle posterior pelvic tilt and a neutral neck while moving both segments together, then returning under control without letting the lower back arch off the floor. Use smooth, coordinated motion rather than momentum to keep the work in the abdominal musculature.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Suitcase Crunch Exercise
‘- Lie on your back with legs extended and arms by your sides or reaching forward.
– Brace your abdomen and gently posteriorly tilt the pelvis so your low back lightly contacts the floor.
– Simultaneously flex the hips and trunk: lift shoulder blades off the floor as you draw knees toward chest.
– Reach hands toward shins without pulling on the legs; keep neck neutral and eyes between knees.
– At the top, balance on your sacrum with shins roughly parallel to the floor and ribs down.
– Reverse together: extend hips and trunk under control, lowering legs and shoulders at the same time.
– Stop the descent before your low back lifts or arches; maintain the pelvic tilt.
– Breathe out while closing the “suitcase,” breathe in on the controlled return.
– Move smoothly; avoid yanking the neck, swinging the legs, or bouncing off the floor.
Suitcase Crunch Tips
‘- Lie on your back with legs extended and arms by your sides or reaching forward before starting.
– Brace your abdomen and gently posteriorly tilt the pelvis so your low back lightly contacts the floor.
– Maintain that gentle posterior pelvic tilt throughout the entire movement.
– Flex the hips and trunk simultaneously so your legs and upper body move together.
– Lift your shoulder blades off the floor as you draw your knees toward your chest to “close the suitcase.”
– Reach your hands toward your shins without pulling on your legs, keeping your neck neutral and eyes between your knees.
– At the top, balance on your sacrum with shins roughly parallel to the floor and ribs held down.
– Extend the hips and trunk together under control, lowering legs and shoulders at the same time.
– Stop lowering before your low back lifts or arches off the floor to keep the pelvic tilt.
– Breathe out while closing the suitcase and breathe in during the controlled return.
– Avoid yanking the neck, swinging the legs, or bouncing off the floor; use smooth, coordinated motion.
Suitcase Crunch Beginner Introduction
The suitcase crunch is a bodyweight floor move where the torso and legs travel toward each other in a compact “closing” motion, similar to snapping a suitcase shut. With the back on the ground, this exercise centers on the abs, while the hip flexors and front of the thighs assist in lifting the legs. The side abs and deep abs support the action by tightening around the waist and helping the midsection feel solid as everything moves together.
Because both the upper body and legs are involved, the front of the core experiences greater challenge than in a standard crunch. Throughout the motion, the lower back remains gently connected to the floor with a slight tuck of the hips, and the neck stays in line with the spine rather than craning forward. The top position is balanced on the back of the hips with the legs hovering, then the body lengthens again in a controlled way. Steady breathing and smooth, deliberate movement emphasize core strength over swinging or using momentum.