Suitcase Crunch

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and arms reaching overhead.
2. Engage your core to press your lower back firmly into the floor, eliminating any arch.
3. Lift your heels and your shoulder blades 2-3 inches off the ground to create initial tension.

How to do it

1. Exhale as you simultaneously pull your knees toward your chest and lift your torso, bringing your hands toward your heels in a 'folding' motion.
2. At the peak of the movement, balance on your glutes with your thighs and chest close together.
3. Inhale as you slowly reverse the movement, extending your legs and arms back to the starting position.
4. Maintain a controlled tempo, taking 2 seconds to crunch in and 2 seconds to extend, without letting your limbs touch the floor.

Form checklist

• Keep your lower back pressed into the mat as you extend your legs.
• Avoid pulling on your neck; keep your chin slightly tucked and eyes forward.
• Ensure your knees and chest meet at the same time in the center.
• Keep your feet together and toes pointed throughout the set.

Pro tips

• Focus on 'closing the gap' between your ribcage and pelvis to maximize the contraction of the rectus abdominis.
• Pause for a one-second hold at the top of the movement to emphasize the peak contraction.

Make it harder

• Hold a light medicine ball or dumbbell between your hands to increase the lever length and resistance.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the suitcase crunch work?

The suitcase crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the suitcase crunch?

The suitcase crunch requires no equipment — just your body weight.

Is the suitcase crunch good for beginners?

The suitcase crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals