Hips rise too high — becomes a pike
A pike and a crunch target different muscles; keep hips low and knees driving forward.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
TRX Crunch
Coaching cues
- Feet in TRX cradles; hands on the floor in a plank position
- Drive both knees simultaneously to the chest — tuck crunch
- Return to the plank under control; repeat for reps
- More core demand than a floor crunch due to the suspended instability
Common faults 2
Cradles swing outward on the tuck
Adductors must keep the feet together during the double tuck.
Overactive muscles
TFLAdductor complex
Corrective work
Foam RollTFL↗StretchButterfly adductor stretch↗