Weighted Crunch
The Weighted Crunch primarily works the Rectus Abdominis, with secondary activation of the External Obliques. It is a none isolation exercise at intermediate difficulty.
The Weighted Crunch is an intermediate isolation exercise, following a flexion movement pattern. It primarily targets the Rectus Abdominis, with secondary engagement of the External Obliques. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A none isolation pull exercise targeting the Rectus Abdominis.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques |
Muscles Worked
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The External Obliques assists as a secondary mover, contributing to force production without bearing the primary load.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
How to Perform
Preparation
- Lie supine on bench with head hanging off and knees and hips bent.
- Hold plate behind neck.
Execution
- Flex waist to raise upper torso from bench.
- Keep low back on bench and raise torso up as high as possible.
- Return until back of shoulders contact padded incline board.
- Repeat.
Comments
- Exercise can be performedwithout added weightuntil more resistance is needed.
- Certain individuals may need to keep their neck in neutral position with space between their chin and sternum.
- SeeArm Position During Waist ExercisesandSpot Reduction Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.