Suspended Reverse Crunch
How to do the Suspended Reverse Crunch
- 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
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
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
At the top of the controlled motion, return to the starting position.
How to program the Suspended Reverse Crunch
Sets and reps
As an isolation movement, the Suspended Reverse Crunch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Suspended Reverse Crunch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Suspended Reverse Crunch work?
The Suspended Reverse Crunch primarily targets the Abdominals.
What equipment do I need for the Suspended Reverse Crunch?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Suspended Reverse Crunch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
