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Instructions
- Adjust the TRX straps so that the foot cradles hang about mid-shin height.
- Place your feet into the cradles and assume a plank position with hands on the floor beneath your shoulders.
- Engage your core to keep your body in a straight line from head to heels.
- Draw your knees toward your chest in a controlled manner while keeping your upper body stable.
- Pause briefly at the top, then slowly extend your legs back to the starting plank position.
Technical Tips
- Keep your hips level to avoid sagging or piking.
- Avoid letting your shoulders collapse; maintain strong scapular engagement.
- Focus on using your core to initiate the movement, not your hips or legs.
Breathing Tips
- Exhale as you crunch and bring your knees toward your chest.
- Inhale as you return your legs to the plank position.
Medical restrictions
- Lower back pain or disc herniation
- Shoulder instability
- Recent abdominal surgery
The TRX Suspended Crunch is a powerful core-focused exercise that utilizes suspension training to enhance muscular engagement and stability. Performed with the feet anchored in TRX straps and the body held in a plank position, this movement challenges the abdominal muscles by requiring active control and balance throughout the range of motion. As the knees draw toward the chest, the core contracts dynamically while stabilizing muscles of the hips and shoulders work to maintain proper alignment. This functional approach not only builds abdominal strength but also improves overall coordination and body control. Ideal for intermediate to advanced users, the TRX Suspended Crunch adds intensity to traditional core training and is highly effective for athletes and fitness enthusiasts looking to develop a more resilient and functional core. It fits well within circuits, functional workouts, or standalone core routines.
What muscles do TRX Suspended Crunches target the most?
TRX Suspended Crunches primarily target the abdominal muscles, especially the rectus abdominis, while also engaging the obliques, hip flexors, and stabilizing muscles in the shoulders and lower back.
Is the TRX Suspended Crunch good for core strength?
Yes, the TRX Suspended Crunch is excellent for building core strength because it combines dynamic crunch movement with balance and stabilization, forcing the core muscles to work harder than in traditional floor crunches.
Can beginners do TRX Suspended Crunches?
While the TRX Suspended Crunch is considered intermediate, motivated beginners with a solid plank foundation can attempt it by reducing the range of motion and maintaining strict form.
How many TRX Suspended Crunches should I do per workout?
Start with 2–3 sets of 8–12 controlled repetitions per workout, focusing on form and core engagement rather than speed or volume.
What are common mistakes to avoid during TRX Suspended Crunches?
Common mistakes include letting the hips sag, rushing through reps, and using momentum instead of core strength. Maintain a controlled pace and proper alignment throughout the movement.