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Last updated February 2, 2026
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abs
Crunch (Weighted)
Lie on the floor holding a weight plate against your chest. Crunch your shoulders off the floor. Exhale sharply as you squeeze your abs.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abs
Secondary
deep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
plate
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsplus_weight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on your back on a mat or bench with your knees bent and feet flat on the floor.
- Hold a weight plate or dumbbell against your chest with both hands.
- Step 2Position Your Body
- Ensure your lower back is pressed into the mat or bench.
- Keep your head and neck relaxed, and your core engaged.
- Step 3Initiate the Crunch
- Exhale and lift your shoulders off the mat by contracting your abdominal muscles.
- Keep your feet and lower back in contact with the mat.
- Step 4Hold the Position
- Pause at the top of the movement for a moment, squeezing your abs.
- Ensure that you are not pulling on your neck with your hands.
- Step 5Lower Your Body
- Inhale as you slowly lower your shoulders back down to the starting position.
- Maintain control and avoid letting your back arch.
- Step 6Repeat
- Perform the desired number of repetitions, focusing on form and controlled movements.
- Step 7Finish the Exercise
- After completing your reps, carefully place the weight down.
- Sit up slowly and take a moment to stretch your abs.