Exercise
Weighted Crunches: How to Do It, Muscles Worked
The Weighted Crunches is a beginner-level strength exercise that primarily works the abdominals. It uses medicine ball, and is performed in 5 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Weighted Crunches work?
The Weighted Crunches primarily targets the abdominals, with no listed secondary muscles in the dataset. It's classified as a beginner-level strength movement using medicine ball.
What are the most common Weighted Crunches mistakes?
- Pulling on the neck with the hands instead of driving the movement from the abs.
- Letting the lower back arch off the floor or lose its brace during the movement.
- Using momentum to swing through reps instead of moving under control.
- Holding the breath entirely instead of breathing in a controlled way through the brace.
How should I program the Weighted Crunches — sets, reps and frequency?
As a core-stability exercise, it is usually programmed by 30-60 second holds, or 10-20 controlled reps, for 2-3 sets. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add difficulty gradually — more load, more distance/time, or better technique — rather than rushing intensity.
What are good Weighted Crunches variations and alternatives?
- Ab Crunch Machine — machine, intermediate level, abdominals
- Bent-Knee Hip Raise — bodyweight, beginner level, abdominals
- Cable Crunch — cable, beginner level, abdominals
- Crunches — bodyweight, beginner level, abdominals
| Attribute | Value |
|---|---|
| Level | Beginner |
| Equipment | Medicine Ball |
| Category | Strength |
| Primary muscles | Abdominals |
| Secondary muscles | — |
How to do the Weighted Crunches, step by step:
- Step 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.
- Step 2. Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
- Step 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.
- Step 4. At the top of the movement, flex your abdominals and hold for a brief pause.
- Step 5. Then inhale and slowly lower yourself back down to the starting position.
Key takeaways
- The Weighted Crunches is a beginner-level strength exercise using medicine ball.
- Primary muscles worked: Abdominals.
- A typical working range is 30-60 second holds, or 10-20 controlled reps, for 2-3 sets.
- The most common technical fault is pulling on the neck with the hands instead of driving the movement from the abs.
Log the Weighted Crunches in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Weighted Crunches suitable for beginners?
Yes — the dataset lists the Weighted Crunches as a beginner-level movement, though anyone new to training should still start with light weight (or no added weight) to learn the pattern first.
What equipment do I need for the Weighted Crunches?
A medicine ball. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Abdominals) do most of the work and are usually the limiting factor in the set. Secondary muscles assist or stabilize but aren't the main driver of the movement.