Suspension Crunch
Suspension Crunch Exercise Description
The Suspension Crunch is a bodyweight core exercise performed with the feet in suspension straps and the hands on the floor in a plank. It primarily targets the rectus abdominis while the obliques and deep core assist in stabilizing the pelvis and resisting lumbar extension. The hip flexors contribute as the knees draw forward, and the shoulders and scapular stabilizers work isometrically to maintain a solid upper-body base. Because the straps create an unstable anchor, the movement demands precise trunk control and steady breathing. The goal is a smooth knee-tuck with a neutral spine—no sagging through the low back and no excessive rounding—so the trunk stays long while the legs move.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: TRX Bands
- Exercise Patterns: Other
- Exercise Type: Strength, Suspension
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Female
How To Do The Suspension Crunch Exercise
‘- Set a suspension trainer securely to a stable anchor. Position the foot cradles just off the floor.
– Kneel facing away from the anchor, place toes in the cradles (laces down), then plant hands on the floor under shoulders.
– Press up to a high plank: wrists stacked under shoulders, legs straight, body in one line from head to heels.
– Brace the trunk: ribs down, slight posterior pelvic tilt, glutes and quads engaged. Eyes to the floor to keep a neutral neck.
– Actively “push the ground away” to keep the shoulder blades stable; avoid shrugging.
– Exhale and draw both knees toward the chest by flexing at the hips and knees. Keep the pelvis level; minimize swing in the straps.
– Pause briefly when knees are under the hips; trunk stays long without collapsing the low back.
– Inhale and slowly extend the legs back to the plank, maintaining control and alignment.
– Common faults to avoid: hips sagging or piking high, straps sawing side-to-side, shoulders drifting behind wrists, holding your breath.
– Finish by lowering to the knees before removing feet from the cradles.
Suspension Crunch Tips
‘- Set the suspension trainer to a stable anchor with foot cradles just off the floor before starting.
– In plank, stack wrists directly under shoulders and keep your body in one straight line from head to heels.
– Brace the trunk by bringing ribs down, using a slight posterior pelvic tilt, and engaging glutes and quads.
– Keep eyes on the floor to help maintain a neutral neck.
– Actively push the ground away with your hands to stabilize the shoulder blades and avoid shrugging.
– Exhale as you draw both knees toward the chest by flexing at the hips and knees.
– Keep the pelvis level and minimize any swinging or sawing of the straps as the knees travel forward.
– Pause briefly when the knees are under the hips, keeping the trunk long without collapsing the low back.
– Inhale and slowly extend the legs back to the plank, maintaining control and alignment.
– Avoid hips sagging or piking high, straps sawing side-to-side, shoulders drifting behind wrists, and holding your breath.
Suspension Crunch Beginner Introduction
The Suspension Crunch blends a plank-style position with suspension straps to challenge balance and control. With the feet supported in the hanging cradles and the hands on the floor, the body forms a straight line while the knees travel in toward the body and then back out again. This motion places strong emphasis on the abs, with the side abs and deeper core muscles helping the hips and lower back stay steady. The hip flexors help pull the knees forward, while the shoulders and upper back create a firm base against the floor.
Because the straps move freely, the exercise emphasizes precision more than speed. Any wobble at the feet travels up the body, so steady breathing and an organized trunk become central to the movement. The intention is a smooth, controlled knee tuck where the torso feels long and stable, rather than collapsing through the low back or rounding excessively. This makes the Suspension Crunch a demanding option for building core strength with minimal equipment.