Suspender Crunch
Description
The suspender crunch, also known as the TRX crunch, is performed with feet in the foot cradles of suspension straps and hands on the floor. From a plank position, you crunch the knees toward the chest. The instability of the straps adds significant core demand on top of the standard ab crunch.
Muscle Group
Equipment Required
Suspender Crunch Instructions
- Anchor suspension straps overhead with the foot cradles hanging at calf height.
- Place your feet in the foot cradles and assume a high plank position.
- Set your hands shoulder-width apart on the floor.
- Brace your core hard.
- Crunch your knees in toward your chest by rolling forward through the hips.
- The straps will swing forward as you crunch.
- Squeeze your abs hard at the top of the crunch.
- Slowly extend your legs back to the plank position with control.
Suspender Crunch Form & Visual
Suspender Crunch Benefits
- Builds core strength under instability
- Strong ab and hip flexor engagement
- Develops shoulder stability
- Useful for athletes who need core control
- Excellent for home or travel training
- Easy to scale by changing strap length
Suspender Crunch Muscles Worked
- Rectus abdominis
- Hip flexors
- Obliques
- Anterior deltoid
Suspender Crunch Variations & Alternatives
- TRX Crunch
- Mountain Climber
- Plank
- Hanging Knee Raise
