Weighted Crunch
Also known as: weighted crunches, plate crunch, plate crunches, weight plate crunch, weighted crunch legs raised, crunch with plate
- Secondary muscles
- Obliques
- Body part
- Core
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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A plate hugged to your chest is the simplest way to keep progressing crunches once bodyweight sets pass twenty reps - the mechanics stay identical, only the resistance changes. It loads less aggressively than the behind-the-head version at the same weight, which makes it the right first step into weighted ab work.
How to do the Weighted Crunch
- Lie flat on your back with your knees bent and feet flat on the ground.
- Hold a weight plate or dumbbell on your chest.
- Engage your abs and lift your upper body off the ground, curling forward until your shoulder blades are off the ground.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Breathe out as you crunch and let the last bit of air leave the lungs at the top of each rep.
Muscles worked
Primary
Abs · Core
The rectus abdominis shortens to bend the spine forward, and each rep should end with the upper abs fully contracted and the ribs pulled down.
Secondary
- Obliques — Twisting or side crunch variations bring the obliques in, and you should feel them along the side of the waist on the working side.
Common mistakes
- Pulling on the neck — hands behind the head should support, not yank; keep the elbows wide and the chin about a fist away from the chest.
- Sitting all the way up — a crunch is a curl of the ribs toward the pelvis, not a sit-up; the lower back should stay on the floor the whole time.
- Cranking out fast reps — momentum does the work if you bounce; lift to a squeeze, hold for a count and lower slowly.
- Never adding load — once bodyweight reps get easy, hold a plate on the chest or use a cable rather than doing sets of 50.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Crunches close out a session after the heavy work, or they can fill the rest periods between sets of a lift that does not need much bracing. Pair a cable crunch with a cable side bend on the same stack.
Variations and alternatives
Similar exercises
Without weighted
Frequently asked questions
What muscles does the Weighted Crunch work?
The Weighted Crunch primarily works the abs. It also involves the obliques, which assist the movement and stabilise the joints.
Is the Weighted Crunch good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Weighted Crunch with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Weighted Crunch?
If you cannot do the Weighted Crunch, try the Feet on Bench Oblique Crunch, the Cross Body Crunch or the Alternating Heel Touch. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Weighted Crunch, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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