TRX Ab Crunch

The TRX Ab Crunch is the watered down version of the TRX Prone Pike and is pretty much similar to the Suspended Jackknife. It is a dynamic tuck position, bringing your knees to your chest. It is a strong core activator, while working the upper body isometrically to stabilize you through the movement.

Primary muscles worked

  • Core
  • Abs

Secondary muscles worked

  • Shoulders
Body Part

Body Part:






Step 1: Begin with the TRX straps in the lowest point, a few inches above the ground. Place your feet in the straps so the tops of your feet are facing down. Face away from the anchor point.

Step 2: Place yourself into a strong plank position, keeping your feet in the straps. moving further away from the anchor point makes the exercise more challenging.

Step 3: While holding the strong plank position, bring your knees to your chest, then return to the starting plank position.

Step 4: Repeat this movement several times.


How to progress the exercise

As with the TRX Y-Fly, Being that your arms are being outstretched during this exercise, any slight change in angle will create sufficient change in overload to the muscles, so the best progression for this movement is to lower yourself by several degrees towards the floor. Lower yourself slightly more as needed.

Additional Information

As with the TRX Y-Fly, be mindful of your exercise form, as it is easy to compensate with the bigger lat muscles, or by thrusting your hips forward for momentum.

TRX Pro 4 Strap



Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.

TRX Pro 4 Strap

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

TRX Pro 4 Strap

TRX Hamstring Curl

The TRX Hamstring Curl is a preceeding movement towards the Supine Hip Extension to Leg Curl. It’s a good beginning posterior chain (Glutes, hamstrings, lower back) activator and is loved by runners around the world.


signup for latest news and offers