Videos
Instructions
- Anchor the TRX straps securely at an overhead point.
- Adjust the strap length so your feet can be suspended just above the floor.
- Start in a push-up position with your feet placed in the TRX foot cradles and hands on the ground, shoulder-width apart.
- Keep your body in a straight line from head to heels.
- Engage your core and bring your knees toward your chest in a controlled movement.
- Pause briefly, then slowly return your legs to the starting plank position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your hips level to avoid sagging or piking.
- Focus on pulling with your abdominals, not using momentum.
- Maintain a neutral spine throughout the movement.
Breathing Tips
- Exhale as you pull your knees toward your chest.
- Inhale as you extend your legs back to plank.
Medical restrictions
- Lower back pain or lumbar disc injury
- Shoulder instability
- Abdominal hernia
- Recent core muscle surgery
The TRX abdominal crunch is a suspension-based core exercise designed to activate the abdominal muscles while also engaging stabilizing muscle groups throughout the upper and lower body. Performed using TRX straps, this movement challenges balance and strength by requiring the user to maintain a plank position while drawing the knees toward the chest. Unlike traditional crunches, the TRX variant introduces an unstable element, which amplifies core engagement and increases functional strength. This makes it an ideal choice for athletes and fitness enthusiasts seeking to improve overall core stability, coordination, and muscular endurance. The TRX abdominal crunch can be incorporated into strength circuits, core training routines, or functional fitness sessions. Its bodyweight nature also makes it accessible for home workouts and gym-based training. When executed correctly, it helps to develop not only the rectus abdominis but also recruits the obliques, hip flexors, and shoulders, offering a comprehensive approach to core conditioning.
How do I do a TRX abdominal crunch correctly?
To do a TRX abdominal crunch correctly, suspend your feet in the TRX straps, start in a plank position, then draw your knees toward your chest while keeping your back flat and core tight.
What muscles does the TRX abdominal crunch work?
The TRX abdominal crunch primarily works the abdominal muscles, with secondary activation of the obliques, hip flexors, shoulders, and lower back.
Is the TRX abdominal crunch good for beginners?
The TRX abdominal crunch is more suitable for intermediate users due to the balance and core strength required, but beginners can build up to it with easier core exercises first.
Can I replace the TRX with a stability ball for crunches?
Yes, a stability ball knee tuck is a widely recognized alternative that mimics the TRX abdominal crunch movement pattern while offering similar core engagement.
Should I feel lower back pain during TRX crunches?
No, you should not feel lower back pain. If you do, stop the exercise and check your form or consult a professional to avoid injury.