How to do the Suspended Reverse Crunch
Suspended Reverse Crunch is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Hip Flexors.
Suspended Reverse Crunch demonstration · © GymiaFit
Suspended Reverse Crunch at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Suspended Reverse Crunch step by step
- 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- 2Engage your core and lift your knees up towards your chest, curling your pelvis towards your ribcage.
- 3Pause for a moment at the top, then slowly lower your knees back down to the starting position.
- 4Repeat for the desired number of repetitions.
Suspended Reverse Crunch — questions
What muscles does the Suspended Reverse Crunch work?
The Suspended Reverse Crunch primarily targets the Abs. It also recruits the Hip Flexors as secondary movers.
What equipment do I need for the Suspended Reverse Crunch?
None — the Suspended Reverse Crunch uses your bodyweight only, so it works at home with nothing but floor space.
Is the Suspended Reverse Crunch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Suspended Reverse Crunch?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Suspended Reverse Crunch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.