Weighted Crunch - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Weighted Crunch

Step by step instructions, muscle activation and variants for the Weighted Crunch.

EasyAbs

About this exercise

A core exercise that adds external resistance to the standard crunch by holding a weight plate, dumbbell, or medicine ball against the chest or behind the head. The extra load increases the demand on the rectus abdominis and accelerates strength and hypertrophy gains.

How to Perform

  • Lie on your back on a mat with knees bent and feet flat on the floor
  • Hold a weight plate or dumbbell against your chest or behind your head
  • Press your lower back into the mat and brace your core
  • Exhale and curl your upper body upward, lifting your shoulder blades off the mat
  • Hold the contracted position briefly and squeeze your abs
  • Inhale and slowly lower back down to the starting position under full control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Abs
Secondary
Obliques

Common Mistakes

Common mistakes content is coming soon.

About the Weighted Crunch

The Weighted Crunch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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