Core · Dumbbell
Dumbbell Crunch Hold with Legs Off
How to do the dumbbell crunch hold with legs off, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back holding a dumbbell against your chest with your legs raised and knees bent so your feet are off the floor. Crunch your shoulders up off the ground and hold that position, keeping your legs elevated throughout. Maintain the squeeze in your abs for the prescribed time before lowering.
- 1Feel a constant burn in your abs holding the crunch position
- 2Keep your legs lifted so the lower abs stay engaged
- 3Brace hard and breathe shallow to keep the hold steady
Common mistakes
- Don't drop your shoulders or let your feet touch down
- Avoid pulling the dumbbell into your neck or chin
- Don't hold your breath completely; keep small breaths going
Muscles worked
The dumbbell crunch hold with legs off mainly works the upper abs and lower abs, with the hip flexors and obliques assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- Hip FlexorsSupport
- ObliquesSupport
- ForearmsMinor
- QuadsMinor
Kovo programs the dumbbell crunch hold with legs off for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.