How To Do Suitcase Crunch

Suitcase Crunch Exercise

Suitcase Crunch is a challenging exercise that works the rectus abdominis and transverse abdominis muscles.

It also engages the hip flexors, oblique muscles and serratus muscles.

Suitcase Crunch builds strong abdominals and helps improve the level of flexibility, mobility and stability of the hips and lower back.

This a valuable exercise for those who participate in activities that require hip flexion and extension.

Suitcase Crunch How To

  • Lie on your back with your arms and legs in a fully extended position behind your head. This is called the “Open Suitcase” position.
  • Rotate your pelvis, to lift your hips off the floor then bring your knees toward your chest. Simultaneously raise your shoulders off the floor by pulling your upper abdominals toward your ribcage and extend your arms past your knees. This is the “Closed Suitcase” position. Hold the position for a count of “one”.
  • Extend the hips to straighten your legs while simultaneously lowering your shoulders back to starting position.
  • If you have mobility and flexibility issues, you can limit the range of motion by having your forearms touch the top of your knees at the “Closed Suitcase” position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Do not force your range of motion. Flexibility will come with consistency.

Only go up as high as you can and make sure to get a good contraction at the top position.

Keep your legs as close as possible to increase involvement of the transverse abdominis.

Do not let your shoulders or legs rest on the floor on the bottom position in order to maintain constant tension on the abdominal area.

Variations: Jackknife Sit Up, Cocoons

Routine for Strength: 5 sets, AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets, AMRAP (45-60 secs rest between sets)

Suitcase Crunch