How to do the Weighted Crunch
Weighted Crunch is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using weighted, it falls under the cardio category. Secondary muscles engaged include Obliques.
Weighted Crunch demonstration · © GymiaFit
Weighted Crunch at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques
- Equipment
- Weighted
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Weighted Crunch step by step
- 1Lie flat on your back with your knees bent and feet flat on the ground.
- 2Hold a weight plate or dumbbell on your chest.
- 3Engage your abs and lift your upper body off the ground, curling forward until your shoulder blades are off the ground.
- 4Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 5Repeat for the desired number of repetitions.
Weighted Crunch — questions
What muscles does the Weighted Crunch work?
The Weighted Crunch primarily targets the Abs. It also recruits the Obliques as secondary movers.
What equipment do I need for the Weighted Crunch?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Crunch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Crunch?
Otis Up, Weighted Decline Sit-up, Weighted Hanging Leg-hip Raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Crunch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.