How to do the Weighted Crunch
Primary: Core.
The Weighted Crunch is an effective exercise for building and strengthening the abdominal muscles. By adding extra weight in the form of a dumbbell or weight plate, you increase the resistance, forcing the abs to work harder with each contraction. This exercise is beneficial for developing core stability and achieving muscular hypertrophy in the abdominal region.
Step by step
- 1
Lie flat on your back with your knees bent and feet flat on the floor. Hold a dumbbell or weight plate against your chest.
- 2
Engage your core muscles and lift your shoulders off the ground, curling towards your knees.
- 3
Pause at the top of the movement, then slowly lower back down to the starting position.
Coaching cues
- Keep your lower back pressed into the floor throughout the exercise.
- Avoid using momentum; focus on smooth and controlled movements.
- Remember to breathe out as you crunch up and inhale as you lower back down.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Weighted Crunch alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Weighted Crunch work?
Primary: Core.
How many sets and reps of Weighted Crunch should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Weighted Crunch?
Same movement pattern, different equipment: Crunches Raised Legs, Weighted Side Crunch, Bicycle Crunch, Bird Dog, Cable Crunch, Crunch.
Is the Weighted Crunch good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.