Weighted Crunch
Chasing a trunk that resists rather than folds? Weighted Crunch uses added external load to get there.
How to do Weighted Crunch
- Lie flat on your back with your knees bent and feet flat on the ground.
- Hold a weight plate or dumbbell on your chest.
- Engage your abs and lift your upper body off the ground, curling forward until your shoulder blades are off the ground.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Weighted Crunch Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Secure the load before the set so form does not shift.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Drop the weight and finish clean if position slips.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add the smallest increment that still feels different.
The other half of the week
First plan free
Training is half the prescription
A session tells your abs to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
- Included: Seven days solved against your calorie and macro targets
- Included: Diet type and allergies applied before the plan is written
- Included: Built from the same profile as your workout plan, on one account
- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
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Common Weighted Crunch Mistakes
Holding the weight where it drags you out of position
Keep the load close to your centre so posture does not change.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Weighted Crunch
Swap Weighted Crunch For
Weighted Crunch — Frequently Asked Questions
How do you do the Weighted Crunch?
Lie flat on your back with your knees bent and feet flat on the ground. Hold a weight plate or dumbbell on your chest. Engage your abs and lift your upper body off the ground, curling forward until your shoulder blades are off the ground. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Weighted Crunch work?
The Weighted Crunch primarily targets the abs. It is classified as a core exercise and is performed with added weight.
How many sets and reps of the Weighted Crunch should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Drop the weight and finish clean if position slips. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Weighted Crunch good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Weighted Crunch?
Try the Twisted Leg Raise (female), Barbell Rollerout From Bench or the Crunch (on Stability Ball). Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
