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Suspended Reverse Crunch

A beginner strength exercise for the abs, done with a other equipment.

Suspended Reverse Crunch: starting positionSuspended Reverse Crunch: finishing position
Main muscles
Abs
Equipment
Other equipment
Level
Beginner
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Suspended Reverse Crunch

Questions

What muscles does the Suspended Reverse Crunch work?

Mainly the abs.

Is the Suspended Reverse Crunch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Suspended Reverse Crunch?

Good alternatives that train the abs: Knee/Hip Raise On Parallel Bars, Otis-Up, Suspended Fallout or Weighted Sit-Ups - With Bands.

How many sets and reps of the Suspended Reverse Crunch should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).