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Abs

Suitcase Crunch

The Suitcase Crunch is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 45%, lower abs 31% and obliques 20%.

Level: IntermediateEquipment: BodyweightSingle-joint (isolation)

How to do it

  1. Sit on a mat with the legs straight in front of you and the hands on the floor behind the hips.
  2. Lean the torso back a little and lift the feet just off the floor.
  3. Pull the knees in toward the chest while curling the torso forward to meet them.
  4. Squeeze the stomach when knees and chest are closest.
  5. Extend the legs and lean back again under control, keeping the feet off the floor.

Tips

  • Move the knees and chest at the same time, like closing a suitcase.
  • Keep the hands light on the floor, they are only for balance.

Common mistakes

  • Pushing hard with the hands to lift the body.
  • Touching the heels down between reps.
  • Rounding the shoulders forward instead of curling from the stomach.

Muscles worked by the Suitcase Crunch

  • Upper abs Primary45%
  • Lower abs Primary31%
  • Obliques Secondary20%
  • Hip flexors Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Variants that lengthen the lever. Curling the ribcage toward the pelvis is spinal flexion by rectus abdominis, with the obliques assisting; a full sit up adds the hip flexors.

Suitcase Crunch alternatives

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Suitcase Crunch work?

Mainly the upper abs and lower abs. The obliques assist.

Is the Suitcase Crunch good for beginners?

The Suitcase Crunch is rated intermediate. If you are new, learn the Ab Crunch Machine first and build up from there.

What is a good alternative to the Suitcase Crunch?

For example the Ab Crunch Machine, Cable Crunch and Cable Crunch Standing. They train mostly the same muscles, some with different equipment.

How do you make the Suitcase Crunch harder?

Add weight or reps, or move on to the Weighted Crunch and Weighted Decline Crunch.

Sources

  • Escamilla et al. 2006, Phys Ther 86(5):656-671 (traditional and nontraditional abdominal exercises)

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