Suspension Supine Crunch
- Zielmuskel
- Iliopsoas, Rectus Abdominis
- Synergistenmuskeln
- Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Suspension
- Körperregion
- Waist
- Typ
- Strength
The suspension supine crunch is a core exercise done lying face-up on the floor with both feet in the suspension foot cradles, drawing the knees toward the chest against the straps. It primarily targets the iliopsoas and rectus abdominis, with the obliques, quadriceps, sartorius, pectineus, and tensor fasciae latae assisting. It is a good way to train the lower abs and hip flexors without the shoulder demand of a plank-based suspension crunch.
Suspension Supine Crunch: So führst du sie aus
- 1Set the foot cradles so they hang roughly 8–12 inches above the floor, and sit on the floor facing away from the anchor point.
- 2Lie back, place both feet into the cradles, and extend your legs so the straps take their weight.
- 3Press your lower back into the floor and rest your arms at your sides, palms down, for stability.
- 4Brace your core and exhale as you draw both knees toward your chest, letting your hips curl slightly off the floor at the top.
- 5Pause briefly with your abs fully contracted and your knees stacked over your hips.
- 6Inhale and extend your legs back out under control until they are straight and the straps are loaded again.
- 7Stop the extension before your lower back arches off the floor, and repeat for the desired number of reps.
- 8Bend your knees, step your feet out of the cradles, and sit up to finish.
Technik-Tipps
- Set the cradles just high enough that your heels clear the floor at full extension — lower straps make the extended position harder to control.
- Curl your pelvis toward your ribs at the top rather than only bending the knees; that is what turns hip flexion into a real abdominal crunch.
- Keep your head on the floor and your neck relaxed so the abs, not the neck flexors, do the work.
- If your lower back starts to lift as you extend, shorten the range and stop with the legs slightly higher instead of fully straight.
Häufige Fehler
- Letting the lower back arch off the floor on the extension, which loads the lumbar spine and takes tension off the rectus abdominis.
- Swinging the legs and riding the momentum of the straps instead of pulling with the abs and hip flexors, which cuts muscle activation.
- Only bending the knees without curling the hips, which makes the rep almost pure hip flexion and barely works the abs.
- Rushing the return, which skips the eccentric portion where much of the abdominal strength is built.
- Setting the cradles too high so the legs are supported near vertical, which removes most of the resistance from the movement.
Häufig gestellte Fragen
What muscles does the suspension supine crunch work?
It primarily works the iliopsoas and rectus abdominis. The obliques, quadriceps, sartorius, pectineus, and tensor fasciae latae assist as synergists.
How is the suspension supine crunch different from a regular suspension crunch?
The supine version is done face-up on the floor with the feet suspended, so the abs and hip flexors work without any upper-body load. The standard suspension crunch is done from a face-down plank, which adds a significant shoulder and arm stability demand.
Is the suspension supine crunch good for beginners?
Yes. Because your back is supported by the floor, it is one of the more beginner-friendly suspension core moves. Start with a short range, extending the legs only partway, and lengthen it as your abs get stronger.
How do I make the suspension supine crunch harder?
Slow the extension to a three- to four-second count, pause at the top of each rep, lower the strap height, or add a twist as the knees come in to bring the obliques in more.
How many sets and reps should I do?
Three sets of 10–15 controlled reps works well for most lifters. Stop the set once your lower back starts lifting off the floor rather than pushing to failure.
