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Weighted Crunches

The Weighted Crunches primarily targets your Abdominals. It requires ball and is best suited to beginner lifters.

Beginner level · Equipment: Ball · Isolation · Pull

Primary muscles: Abdominals

How to perform Weighted Crunches

  1. Step 1. Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
  2. Step 2. Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
  3. Step 3. Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.
  4. Step 4. At the top of the movement, flex your abdominals and hold for a brief pause.
  5. Step 5. Then inhale and slowly lower yourself back down to the starting position.

Frequently asked questions

Where should I hold the weight during a weighted crunch?

Hold the weight plate or dumbbell against your chest to keep the load close to your center of gravity. Placing the weight behind your head increases the lever arm and difficulty but may strain the neck.

What primary muscles are targeted during this exercise?

The weighted crunch specifically isolates the rectus abdominis. Unlike sit-ups, the limited range of motion minimizes hip flexor involvement to keep tension on the abdominal wall.

What is a common mistake to avoid when adding weight?

Avoid using momentum or yanking your neck forward to lift the load. Ensure the movement is driven by ribcage depression and spinal flexion rather than swinging the weight.

How can a beginner transition from bodyweight to weighted crunches?

Start with a light medicine ball or a five-pound plate held at the chest. Focus on maintaining a slow eccentric phase before gradually increasing the resistance over several weeks.

What is the recommended set and rep range for weighted crunches?

Perform 3 to 4 sets of 10 to 15 controlled repetitions. Because this is a weighted isolation movement, prioritize high-quality contractions over high-volume, rapid repetitions.

Sample sets & reps for Weighted Crunches

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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