Suspender Crunch

Instructions

1
Begin in a kneeling position on the ground with knees shoulder-width apart. Keep your torso upright and core engaged. Place hands on the ground in front of you for support. Secure your feet into the TRX straps with the straps adjusted to mid-length.
2
Hold the TRX straps firmly with both hands at chest level. Maintain a neutral spine with shoulders packed back and down. Engage your core to stabilize your trunk. Position your body weight forward over your hands in a plank-like position.
3
Slowly lean forward, extending your legs behind you while keeping your knees on or slightly off the ground. Allow your body to lower toward the ground in a controlled manner as the TRX straps extend. Maintain a straight line from knees to shoulders. Keep tension on the straps throughout the movement.
4
Drive through your quadriceps and hip flexors to pull your body back to the starting position by shortening the TRX straps. Keep your core tight and avoid hyperextending your lower back. Return to the upright kneeling position with control. Repeat for prescribed repetitions.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTSuspension
DIFFICULTYAdvanced

Overview

If you want to isolate and overload the Rectus Femoris, the Suspender Crunch is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Waist, while the use of Suspension allows for a smooth, natural resistance curve.

Benefits

  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the Suspension.

Beginner Tips

If you are new to the Suspender Crunch , focus on mastering the movement pattern with zero weight before adding Suspension.

Frequently Asked Questions