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Suspended Reverse Crunch

Performed in the reverse (supinated) grip variation, this variation primarily targets your Abdominals. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Isolation · Pull

Primary muscles: Abdominals

How to perform Suspended Reverse Crunch

  1. Step 1. Secure 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.
  2. Step 2. Place your feet into the handles. You should maintain a straight posture, not allowing the hips to sag. This will be your starting position.
  3. Step 3. Begin 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.
  4. Step 4. At the top of the controlled motion, return to the starting position.

Frequently asked questions

What primary muscle groups does the suspended reverse crunch target?

This exercise primarily targets the rectus abdominis, with a specific emphasis on the lower portion of the abdominal wall. The suspension element also requires significant stability from the deep core musculature.

How can I ensure proper form during the movement?

Maintain a neutral spine and avoid excessive swinging by initiating the movement from the pelvis. Focus on pulling the knees toward the chest using abdominal contraction rather than momentum.

What is a common mistake to avoid during this exercise?

The most frequent error is allowing the lower back to arch excessively when extending the legs. Keep the ribs tucked and maintain tension in the core throughout the entire range of motion.

How should a beginner modify this exercise if it is too difficult?

Beginners can perform the movement on the floor without suspension straps to build foundational core strength. Alternatively, reducing the range of motion or shortening the lever by keeping the knees bent helps manage the load.

What are the recommended sets and reps for core hypertrophy?

Perform 3 to 4 sets of 10 to 15 controlled repetitions to maximize time under tension. Focus on a slow eccentric phase to increase the stimulus on the abdominal fibers.

Sample sets & reps for Suspended Reverse Crunch

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight
  • Alternate Heel Touchers — bodyweight

See all Abdominals exercises →

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