Suspended Reverse Crunch

Suspended Reverse Crunch is a strength – knee and pelvic tuck with suspended feet exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Iliopsoas, Serratus anterior, Deltoid
Exercise type: Strength – knee and pelvic tuck with suspended feet

Exercise technique

Straps
Set the foot loops evenly about 30 cm above the floor.
Setup
Face away from the anchor in a high plank with your feet in the loops.
Support
Place your hands under your shoulders and push the floor away.
Tuck
Bend your knees and hips to bring your knees toward your torso.
Pelvis
Tilt your pelvis slightly backward to curl through the abdomen.
Pause
Pause briefly in the tuck without swinging your hips sideways.
Extend
Slowly extend your legs into plank without sagging your lower back.

Key technique points

Check the foot-loop placement.
Curl your pelvis with your abdomen instead of tilting it forward.
Keep your hands in place.
Move your knees together.
Limit strap swing.
Finish the extension under control.

Common mistakes

Arching the lower back

Do not transfer torso load into your lower back as you return to a long plank.

Tilting the pelvis forward

Do not tilt your pelvis forward and arch your back when aiming for abdominal flexion.

Swinging the hips

Do not accelerate the tuck through strap swing.

Moving the shoulders backward

Do not unload your hand support as your knees come in.

Slipping the feet out

Do not change strap contact uncontrollably and drop your legs.

Bending the elbows

Do not weaken torso support by lowering your chest toward the floor.

Frequently asked questions