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Suspension Reverse Crunch

Step by step instructions, muscle activation and variants for the Suspension Reverse Crunch.

MediumAbs

About this exercise

The suspension reverse crunch is a core exercise that uses gymnastic rings or suspension straps to perform a reverse crunching motion. Hanging from the straps in a push-up position, you drive your knees toward your chest, creating deep abdominal contraction. The unstable suspension surface amplifies core activation compared to the floor version.

How to Perform

  • Set the suspension rings or straps to a low position, roughly ankle height
  • Get into a push-up position with your feet placed through the foot cradles
  • Brace your core and keep your upper body stable throughout the movement
  • Exhale and draw your knees toward your chest, rounding your lower back
  • Pause at the top and feel the contraction in your abs
  • Slowly extend your legs back to the starting plank position
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Abs
Secondary
CoreObliquesOuter thighs

About the Suspension Reverse Crunch

The Suspension Reverse Crunch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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