Suspended Reverse Crunch
Use pure bodyweight leverage to build a trunk that resists rather than folds: Suspended Reverse Crunch closes out a session in minutes.
How to do Suspended Reverse Crunch
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your knees up towards your chest, curling your pelvis towards your ribcage.
- Pause for a moment at the top, then slowly lower your knees back down to the starting position.
- Repeat for the desired number of repetitions.
Suspended Reverse Crunch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Suspended Reverse Crunch Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Suspended Reverse Crunch
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Suspended Reverse Crunch — Frequently Asked Questions
How do you do the Suspended Reverse Crunch?
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core and lift your knees up towards your chest, curling your pelvis towards your ribcage. Pause for a moment at the top, then slowly lower your knees back down to the starting position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Suspended Reverse Crunch work?
The Suspended Reverse Crunch primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Suspended Reverse Crunch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Suspended Reverse Crunch good for beginners?
Yes. The Suspended Reverse Crunch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Suspended Reverse Crunch?
Try the Band Alternating V-up, Lever Seated Leg Raise Crunch or the Spell Caster. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
