Weighted Crunch
Primary
Core
Secondary
Hip flexors
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for progressive ab overload. The Weighted Crunch — a isolation pulling movement — is one of the most effective ways to train your core, with secondary work on your Hip flexors.
Everything You Need to Know About the Weighted Crunch
The Weighted Crunch is a intermediate difficulty exercise that targets your Rectus abdominis. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for progressive ab overload. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Weighted Crunch
Primary
Secondary
Stabilizers
Weighted Crunch form guide
- 1
Lie on your back with knees bent.
- 2
Hold a weight at your chest or overhead.
- 3
Crunch up, lifting shoulders off ground.
- 4
Squeeze your abs at the top.
- 5
Lower with control for optimal results.
- 6
Keep lower back on floor.
What are the best tips for the Weighted Crunch?
Start light and progress.
Don't use momentum for optimal results.
Focus on contraction.
Arms overhead is harder.
What are common Weighted Crunch mistakes to avoid?
Using too much weight.
Loading more weight than you can control on the Weighted Crunch forces compensatory movement patterns that bypass your Rectus abdominis. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Weighted Crunch takes work away from your Rectus abdominis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not controlling descent.
On pulling movements like the Weighted Crunch, this mistake typically means your arms are doing work that should come from your Rectus abdominis. Initiate every rep by engaging your Rectus abdominis first, then let your arms follow.
Is the Weighted Crunch right for you?
Intermediate lifters looking to progress their training.
How to Program the Weighted Crunch
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps. Rest 60s.
What are good alternatives to the Weighted Crunch?
Other Variations
- Plate Crunch
- Medicine Ball Crunch
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Weighted Crunch — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start light.
- Control the weight.