Weighted Crunches

Weighted Crunches is a strength - short-range flexion with external resistance exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Internal and external obliques, Transversus abdominis
Exercise type: Strength - short-range flexion with external resistance

Exercise technique

Base
Plant your feet or support your legs on a bench with knees at right angles.
Load
Hold a light plate close to your chest with both hands.
Prepare
Control lower-back contact and comfortably align the neck.
Curl
Exhale and curl your ribs toward your pelvis.
Rise
Keep hips still as the shoulder blades leave the floor.
Top
Briefly squeeze the abdominals without moving the plate.
Lower
Slowly return your shoulders to the mat.

Key technique points

Secure the weight at your chest.
Use overhead leverage only if you can control it.
Curl briefly rather than sitting fully upright.
Do not reach the neck forward.
Maintain a controlled descent.
Keep the same leg support.

Common mistakes

Swinging the plate

Do not accelerate the weight forward to raise your torso.

Moving the load to the head

Do not transfer the chest load onto your neck.

Doing a sit-up

Do not change the variation by sitting fully from the hips under external resistance.

Arching the lower back

Do not lose bottom abdominal support as the plate becomes heavier.

Holding the breath

Do not use a prolonged breath hold for the small curl.

Hitting the back down

Do not fall to the mat without braking the loaded descent.

Frequently asked questions