About this exercise
The weighted plate lying crunch is an abdominal exercise that intensifies the standard crunch by holding a weight plate against the chest or overhead, increasing resistance on the rectus abdominis throughout the range of motion.
Weighted Plate Lying Crunch
Step by step instructions, muscle activation and variants for the Weighted Plate Lying Crunch.
MediumAbs
How to Perform
- Lie flat on your back with your knees bent and feet flat on the floor
- Hold a weight plate against your chest or extended over your chest with both hands
- Engage your core and press your lower back into the floor
- Curl your upper body upward by contracting your abs, lifting your shoulder blades off the floor
- Pause at the top of the movement and squeeze your abs
- Slowly lower back down under control to the starting position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Abs
Secondary
CoreObliques
Common Mistakes
Common mistakes content is coming soon.
About the Weighted Plate Lying Crunch
The Weighted Plate Lying 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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