PlanWorkouts

Exercise 0807 · REF R1WYG5D

Suspended Reverse Crunch exercise animation

Suspended Reverse Crunch

Category
Waist
Equipment
Body Weight
Target
Abs

Hooking the feet into suspension straps for a reverse crunch adds an unstable element to the leg raise, since the straps swing rather than holding a fixed position the way a bench or floor would. That instability forces the deep core to work harder to control the movement, not just complete it. Keep the motion slow and controlled — swinging through the reps here defeats the entire purpose of the instability.

How to Do the Suspended Reverse Crunch

  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. Engage your core and lift your knees up towards your chest, curling your pelvis towards your ribcage.
  3. Pause for a moment at the top, then slowly lower your knees back down to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Suspended Reverse Crunch primarily targets the Abs, with Hip Flexors as the primary synergist muscle group.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Suspended Reverse Crunch work?
The Suspended Reverse Crunch primarily targets the abs, with the hip flexors as the main supporting muscle group.
What equipment do I need for the Suspended Reverse Crunch?
The Suspended Reverse Crunch is done with no equipment — just body weight.
What's a good alternative to the Suspended Reverse Crunch?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.