How to Do Suspended Reverse Crunch
Start and end of one clean rep of Suspended Reverse Crunch.
Quick facts
| Primary muscle | Core |
|---|---|
| Secondary muscles | — |
| Equipment | Machine |
| Category | Strength |
How to perform Suspended Reverse Crunch
- 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.
- Place your feet into the handles. You should maintain a straight posture, not allowing the hips to sag. This will be your starting position.
- 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.
- At the top of the controlled motion, return to the starting position.
Muscles worked
- Core (primary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Brace as if about to take a light punch and breathe shallowly — don't hold your breath for the whole set.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Cranking with the hip flexors or neck instead of moving from the trunk.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Suspended Reverse Crunch work?
Suspended Reverse Crunch is a focused movement that primarily works the core.
What equipment do I need for Suspended Reverse Crunch?
Suspended Reverse Crunch needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Suspended Reverse Crunch?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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