TRX Crunch to Pike

Abs, hip flexors, shouldersTRX Suspension Trainer

Advanced core combo combining a knee tuck and a hip pike to maximize abdominal recruitment and shoulder stability.

How to do it

1Set up in a push-up plank with your feet in the TRX straps and hands directly under your shoulders.

2Exhale as you bend your knees and pull them into your chest for a crunch.

3Inhale as you extend your legs back out into a crisp plank.

4On the next exhale, lift your hips straight up into a pike without bending your knees.

5Inhale as you lower back down under control to the starting plank position.

Common mistakes

Sagging your hips in the plank transition, putting hazardous strain on your lower back.

Using momentum instead of pure abdominal contraction to lift your hips.

Bending your knees during the pike phase, shifting mechanics away from the core.

Breathing

Exhale on each effort (crunch and pike); inhale on the return to plank.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.