Weighted Twisting Crunch
The Weighted Twisting Crunch primarily works the External Obliques, with secondary activation of the Iliopsoas, Rectus Abdominis. It is a none isolation exercise at intermediate difficulty.
The Weighted Twisting Crunch is an intermediate isolation exercise, following a flexion movement pattern. It primarily targets the External Obliques, with secondary engagement of the Iliopsoas, Rectus Abdominis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A none isolation pull exercise targeting the External Obliques.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Iliopsoas, Rectus Abdominis |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Iliopsoas, and Rectus Abdominis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Lie supine on floor or bench with knees and hips bent.
- Hold plate behind neck or on chest with both hands.
Execution
- Flex and twist waist to raise upper torso off surface to one side.
- Return until back of shoulders return to surface.
- Repeat to opposite side alternating twists.
Comments
- If weight is held behind head, position head hanging off bench.
- SeeSpot Reduction Myth.
- Certain individuals may need to keep their neck in neutral position with space between their chin and sternum.
- SeeArm Position During Waist Exercises.
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 (External Obliques) and can be substituted based on your equipment or variation preferences.
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