Crunch on Hands (TRX / Suspension Trainer)

A suspension crunch exercise performed with hands supporting the body in a plank position, challenging core stability and abdominal strength.

Instructions

1. Anchor the TRX straps at mid-length.
2. Position yourself facing away from the anchor with your feet in the TRX stirrups.
3. Assume a plank position with your hands on the ground shoulder-width apart.
4. Keep your core engaged and your body in a straight line from head to heels.
5. Pull your knees toward your chest by crunching at the hips and core.
6. Pause briefly at the top when your knees approach your torso.
7. Extend your legs back to the starting plank position in a controlled manner.
8. Repeat for the desired number of reps.

Tips

• The hand-supported plank position is more challenging than the forearm version as it demands greater shoulder and core stability.
• Maintain a rigid plank position throughout—avoid letting your hips sag or pike upward.
• This is a hip/knee flexion movement with a core stability demand, not pure ab flexion.
• Control both the knee drive and the leg extension phases.
• Keep tension on the abs throughout the entire range of motion.