Weighted Crunches
The Weighted Crunches isolates the Abdominals through a controlled range of motion. This beginner-level medicine ball exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Weighted Crunches
- 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
Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
- 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
At the top of the movement, flex your abdominals and hold for a brief pause.
- 5
Then inhale and slowly lower yourself back down to the starting position.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Weighted Crunches work?
The Weighted Crunches primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Weighted Crunches good for beginners?
Yes, the Weighted Crunches is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Weighted Crunches?
You need medicine ball to perform the Weighted Crunches. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.