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Weighted Crunches/Legs

CoreRectus AbdominisHip Flexors

Weighted Crunches [Legs Straight]

Weighted crunches with legs extended add resistance to the standard crunch, increasing the challenge to the upper abdominals.

Equipment: Dumbbell
Weighted Crunches [Legs Straight] - Photo 1
Weighted Crunches [Legs Straight] - Photo 2
Weighted Crunches [Legs Straight] - Photo 3
Weighted Crunches [Legs Straight] - Photo 4
Weighted Crunches [Legs Straight] - Photo 5
Weighted Crunches [Legs Straight] - Photo 6
Weighted Crunches [Legs Straight] - Photo 7
Weighted Crunches [Legs Straight] - Photo 8
Weighted Crunches [Legs Straight] - Photo 9

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Step-by-step instructions

  1. 1

    Lie on your back with your legs extended straight out and hold a dumbbell or weight plate at your chest or extended overhead.

  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

Start with a light weight and focus on form before increasing resistance. Keep the weight close to your body — extending it too far overhead increases strain on the lower back.

Muscles worked

Rectus AbdominisHip Flexors
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Weighted Crunches [Knees Bent]

Photography by

Kenny Johnson Photography