Waist Exercise · Weighted

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Weighted Crunch

This weighted crunch demonstration keeps the legs raised with the hips and knees bent, while a plate is held above the chest in extended arms. The upper trunk curls off the floor and returns. It is not the feet-planted version with a weight resting on the chest.

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Category

Waist

Equipment

Weighted

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Weighted Crunch

1. Lie on a mat and establish a comfortable raised-leg position with the hips and knees bent, as shown.
2. Hold a manageable plate securely above the chest; do not position it above your face.
3. Curl the upper trunk off the floor without swinging the plate or turning the movement into a full sit-up.
4. Lower the upper trunk smoothly while keeping the plate secure and the legs controlled.
5. Put the plate down safely before changing position. Stop if you cannot maintain a secure grip or comfortable trunk position.

Raised-leg variation

The visible demonstration has unsupported feet. Choose a comfortable supported variation if keeping the legs raised changes your control.

Technique & Form Tips

The upper trunk curls while the raised legs and held plate add positional demands. The animation does not establish a safe load for a particular person.

Common Mistakes to Avoid

• Using a different setup: Feet on the floor and a plate resting on the chest are other variations, not the setup shown here.
• Swinging the plate: Keep a secure grip and use a load that does not pull the arms or torso out of control.

How to Breathe During This Exercise

Breathe out during the curl and in as you return, without prolonged breath holding.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Weighted Crunch mainly targets your Abs, with your Obliques helping support the movement.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have weighted? These target the same abs with different equipment.

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs

FAQ

What muscles does the Weighted Crunch work?

The Weighted Crunch mainly works your abs. Your obliques also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Weighted Crunch?

You do the Weighted Crunch with Exercise mat and a securely held weight plate. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Weighted Crunch?

One mistake to watch for is using a different setup: Feet on the floor and a plate resting on the chest are other variations, not the setup shown here.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Weighted Crunch?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.

What's a good alternative to the Weighted Crunch?

The Arms Overhead Full Sit-Up (male) trains your abs with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.