Weighted Crunch (bent knee)

Weighted Crunch (bent knee)

The Weighted Crunch (bent knee) is an effective exercise that targets the abdominal muscles, specifically the rectus abdominis, obliques, and transverse abdominis. This exercise requires the use of added resistance in the form of a weight plate or dumbbell, which increases the intensity and challenges the core muscles even more. The primary focus of the Weighted Crunch (bent knee) is to strengthen and tone the abdominal muscles. It involves lying on your back with bent knees and placing a weight plate or dumbbell on your chest. As you lift your upper body off the ground, you are required to engage your core to contract the abdominal muscles, ensuring proper form and control throughout the movement. By adding resistance to this exercise, you maximize the muscle recruitment in your abdominal region, leading to improved core strength and definition. It is important to note that this exercise can be modified based on individual fitness levels and goals. You can increase or decrease the weight used, or even perform the exercise without any added resistance, depending on your capabilities. Incorporating the Weighted Crunch (bent knee) into your workout routine can contribute to a stronger, more stable core, better posture, and increased overall functional strength. However, it is crucial to execute this exercise with proper form, avoiding any strain or excessive pressure on the neck and lower back. Remember to always consult with a fitness professional or trainer before attempting new exercises to ensure they are suitable for your fitness level and any underlying conditions.


  • Lie flat on your back on a mat or exercise bench.
  • Bend your knees and place your feet flat on the ground, hip-width apart.
  • Hold a dumbbell or weight plate against your chest, crossing your arms to secure it.
  • Place your hands lightly behind your head, without interlocking your fingers.
  • Engage your core muscles, especially your abdominal muscles.
  • Raise your shoulders and upper back off the ground, using your abdominal muscles.
  • As you crunch upwards, avoid pulling your head or neck with your hands.
  • Continue the movement until your upper back is lifted off the mat or bench.
  • Hold the contraction at the top for a moment, squeezing your abs.
  • Slowly lower your upper back and shoulders back down to the starting position.
  • Repeat for the desired number of repetitions, maintaining control throughout the movement.

Tips & Tricks

  • Focus on engaging your abdominal muscles throughout the movement.
  • Keep your chin lifted and your neck relaxed to avoid straining the neck muscles.
  • Exhale as you crunch up and inhale as you lower back down to maintain proper breathing.
  • Start with a lighter weight, gradually increasing as you get stronger to challenge your muscles.
  • Maintain a slow and controlled pace to ensure proper form and maximize muscle activation.
  • Avoid using momentum or pulling on your neck to lift your upper body.
  • To increase difficulty, you can hold the crunch position for a few seconds at the top.
  • Include other core exercises in your routine to target different areas of your abs.
  • Aim for a challenging but manageable weight, where you can perform 10-15 repetitions with good form.
  • If you feel any lower back discomfort, try placing a towel or mat under your lower back for support.


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