Suspended Reverse Crunch

Also called trx knee tuck, suspension knee tuck and trx reverse crunch.

Works

Abs

Equipment

Other kit

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. Place your feet into the handles. You should maintain a straight posture, not allowing the hips to sag. This will be your starting position.
2. 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.
3. At the top of the controlled motion, return to the starting position.

Cues

• Feet in the straps, plank tall.
• Pull the knees to the chest.
• Hips stay level.
• Extend back to a straight line.

Common mistakes

• Hips sagging.
• Rushing the tuck.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.

Easier

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