Core · Bodyweight
Weighted Crunch
How to do the weighted crunch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with knees bent and hold a weight plate against your chest or just above it. Crunch your shoulder blades up off the floor by contracting your abs, then lower under control.
- 1Feel your upper abs pull your ribs toward your hips as you crunch up
- 2Keep the plate held tight so the resistance stays on your abs
- 3Pause at the top and lower slowly to keep tension
Common mistakes
- Don't yank your head forward with your neck
- Avoid using momentum to throw yourself up
- Don't let your lower back arch off the floor
Muscles worked
The weighted crunch mainly works the upper abs, with the lower abs and obliques assisting.
- Upper AbsPrimary
- Lower AbsSupport
- ObliquesSupport
- ForearmsMinor
- Hip FlexorsMinor
Kovo programs the weighted crunch 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.