Weighted Crunch
Chasing midsection control under load? 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.
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.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
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 Assisted Hanging Knee Raise, Tuck Crunch or the Kettlebell Double Windmill. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
