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Weighted Crunches [Knees Bent]

CoreRectus Abdominis

Weighted Crunches [Knees Bent]

Weighted crunches with knees bent add resistance to the classic crunch, increasing the challenge to the upper abdominals with reduced hip flexor involvement.

Equipment: Dumbbell
Weighted Crunches [Knees Bent] - Photo 1
Weighted Crunches [Knees Bent] - Photo 2
Weighted Crunches [Knees Bent] - Photo 3
Weighted Crunches [Knees Bent] - Photo 4
Weighted Crunches [Knees Bent] - Photo 5
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Weighted Crunches [Knees Bent] - Photo 9

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Step-by-step instructions

  1. 1

    Lie on your back with your knees bent, feet flat on the floor, and hold a dumbbell or weight plate at your chest.

  2. 2

    Engage your core and press your lower back gently toward the floor.

  3. 3

    Curl your upper body up, lifting your shoulder blades off the floor.

  4. 4

    Hold briefly at the top, then slowly lower back down.

  5. 5

    Repeat for the prescribed reps.

Notes

Hold the weight at your chest for the most controlled variation. As you get stronger, you can extend the weight overhead to increase the challenge.

Muscles worked

Rectus Abdominis
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Weighted Crunches [Legs Straight]

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Oblique Crunches

Photography by

Kenny Johnson Photography