The suitcase crunch is a bodyweight core exercise in which the torso and legs fold toward each other simultaneously, resembling a suitcase closing shut. It builds on the basic crunch by adding a coordinated hip-flexion component, increasing demand on the rectus abdominis and hip flexors together. Because both halves of the body move at once, it requires more coordination and core control than a standard floor crunch.
Muscles Targeted
- Primary: Rectus abdominis
- Secondary: Hip flexors (iliopsoas), obliques
- Tertiary: Lower back stabilizers (eccentric control during the lowering phase)
Starting Position
Lie flat on your back on a mat with your legs fully extended and together, and your arms extended straight overhead resting on the floor. Keep your lower back in light contact with the mat and brace your core before initiating the movement.
Execution Steps
- Brace your core and begin lifting your torso and legs off the floor at the same time
- Fold at the middle, bringing your legs up while curling your shoulders and arms forward
- Reach your hands toward your feet at the top, closing your body like a suitcase, with only your hips and tailbone remaining on the floor
- Pause briefly at the top, squeezing your abs
- Lower your torso and legs together under control back to the extended starting position
- Repeat, keeping the fold-and-extend motion smooth and coordinated
Form Cues
- Move your arms and legs together so your torso and legs meet at the same point and time
- Keep a slight bend in your knees if limited hamstring flexibility prevents a straight-leg fold
- Lead the movement with your lower abs rather than swinging momentum from your arms
- Avoid letting your lower back slam or arch hard into the floor during the lowering phase
- Exhale as you fold up, inhale as you extend back down
Common Mistakes
- Using momentum to fling the arms and legs together instead of a controlled contraction - slow the movement down and focus on the squeeze.
- Letting the lower back slap or arch excessively on the way down - control the descent and stop before the back overextends.
- Moving only the arms or only the legs instead of both together - if one half lags, the "closing" pattern breaks down and shifts stress onto the hip flexors.
- Fully relaxing on the floor between reps - keep light tension in the abs to preserve time under tension.
- Attempting a full straight-leg range before you have the flexibility or strength for it - bend the knees until control improves.
Variations
- V-up: Same closing motion performed with the legs and torso reaching higher off the floor
- Bent-knee suitcase crunch: Knees stay bent throughout to reduce hip flexor demand and hamstring stretch
- Weighted suitcase crunch: Hold a light dumbbell or medicine ball between the hands for added resistance
- Alternating suitcase crunch: Rotate slightly, bringing one knee and the opposite hand together to add an oblique component
Tips for Progression
- Start with bent knees and a partial range of motion before progressing to full straight-leg suitcase crunches
- Build up to 15-20 controlled reps before adding external resistance
- Add a light weight held between the hands once bodyweight reps are easy
- Slow the eccentric lowering phase to increase time under tension
Training Notes
Use the suitcase crunch 2-3 times per week as part of a core circuit, typically for 10-15 reps across 2-3 sets with 30-45 seconds of rest between sets. Since it requires no equipment, it works well as a finisher after heavier compound lifts or as part of a bodyweight core routine.