TRX Reverse Crunch

Abs, Lower AbsTRX Suspension Trainer

The TRX reverse crunch is a core exercise focused on the lower abdominals performed from a plank position. Pulling the knees to the chest builds abdominal strength and shoulder stability.

How to do it

1Place your feet into the TRX foot cradles and set up in a strong high plank or forearm plank.

2Align your body from head to heels and engage your core to hold a neutral spine.

3Exhale as you pull your knees toward your chest, curling your pelvis slightly.

4Pause briefly at peak contraction while keeping your abs fully engaged.

5Inhale and extend your legs under control back to the plank without sagging your hips.

Common mistakes

Arching the lower back when extending the legs, stressing the lumbar spine.

Using momentum or swinging, reducing core recruitment.

Piking the hips up excessively using the shoulders rather than the abs.

Breathing

Inhale in the starting plank position. Exhale as you pull your knees into your chest.

Make it harder or easier

To make it easier, reduce the knee-drive range or drop to your forearms. To make it harder, pause for two seconds at peak contraction.

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.