Suspension crunch
A dynamic core exercise holding a plank with your feet suspended in straps.
TrainsCore
NeedsSuspension trainer
The movement
2 stages
Plank
01 Plank
Start in a plank with your feet suspended in the straps.
02 Tuck
Tuck both knees toward your chest, keeping your hips level.
How to do it
Setup
- Adjust the straps so the handles hang roughly a foot off the floor.
- Place your feet in the foot cradles and face away from the anchor.
- Walk your hands out and hold a strong push-up position.
Execution
- Pull both knees forward toward your chest.
- Pause for a second when your knees are fully tucked.
- Extend your legs back out to a straight plank.
BreathingExhale as you pull your knees in, inhale as you extend them back.
Getting it right
Form cues
- Keep your hips level; do not let them hike up or sag down.
- Your shoulders must stay directly above your hands.
- Pull with your stomach to start the movement.
Common mistakes
- Dropping your hips toward the floor when your legs extend.
- Pushing your shoulders back behind your hands to cheat the range.
- Rushing the reps without actually contracting the core.
Worth knowing
- If your lower back starts to pinch, stop immediately. It means your core has stopped supporting your spine.
General guidance, not medical advice. See how Setkit works.
Notes
The suspension crunch turns a static plank into a dynamic movement. By hanging your feet in the straps, you remove the friction of the floor and force your stomach to drag the weight of your lower body forward. It demands significant stability from your shoulders and chest while intensely working the core.
The challenge is controlling the return. Throwing your knees back out often causes the hips to dip toward the floor, which instantly transfers the load from your abs straight to your lower back. You have to brake hard with your core every time your legs straighten.
Do not let your shoulders drift backward as your knees come in. They should stay stacked directly over your wrists for the entire set. If you find your hips hiking up into the air as you tuck, you are moving toward a suspension pike, which is a great exercise on its own but changes the target. Keep the hips level for the crunch.