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Bodyweight Suitcase Crunch
A bodyweight core exercise combining spinal and hip flexion, targeting the rectus abdominis and hip flexors to build core strength and control.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Quads
Accessory Muscles
Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Quads
4/10Lower Back
2/10Programming
Typical Rep Range
12-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie flat on your back with legs extended and arms straight overhead, close to the floor. Engage your core by drawing your belly button toward your spine.
- Exhale and lift your head, shoulders, and torso while reaching your hands toward your feet.
- Simultaneously bend your knees and draw your legs toward your chest to meet your hands near your shins.
- Pause briefly at the top, squeezing your abs.
- Inhale and slowly lower your torso and legs back to the starting position without touching the floor.
- Maintain control to keep tension in your core throughout.
Coaching Tips
Form Cues
- Draw belly button in
- Keep neck neutral
- Move legs and torso together
- Squeeze abs at top
- Control the descent
Breathing
Exhale as you crunch up and inhale as you lower back down; brace your core before each rep.
Tempo
2-1-2
Range of Motion
Extend fully at start with legs straight and arms overhead; crunch until knees meet hands near shins and torso lifts to form a V-shape.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Keep lower back pressed to mat
- Reduce range if hip flexors tighten excessively
Spotting
Not required; perform on floor with controlled movement.
Common Mistakes
- Using momentum to swing legs
- Straining neck by pulling
- Lowering legs to touch floor
- Arching lower back
- Rushing the movement
When to Avoid
- Acute lower back injury
- Hip flexor strain
Flexibility Needed
- Adequate spinal flexion
- Hip flexion range to 90 degrees
Build Up First
- Master basic crunches
- Core bracing technique
Also known as
Suitcase Crunch, Bodyweight Double Crunch, V-Up Crunch
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