Weighted Plate Lying Crunch

Muscles worked

Setup

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Hold a weight plate with both hands, either resting it on your chest or holding it with arms extended straight above your shoulders.
3. Press your lower back firmly into the floor to eliminate any arch and engage your deep core.

How to do it

1. Exhale and curl your upper spine off the floor, lifting only your shoulder blades while keeping your lower back grounded.
2. Pause at the top of the movement for one second to emphasize the peak contraction of the abdominals.
3. Inhale as you slowly lower back down to the starting position, maintaining constant tension on the core.
4. Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).

Form checklist

• Keep your lower back in contact with the floor at all times.
• Avoid leading with your chin or pulling your neck forward.
• Focus on lifting the chest toward the ceiling rather than pulling the head toward the knees.
• Ensure the weight plate stays in a consistent position relative to your torso throughout the rep.

Pro tips

• For maximum tension, hold the plate with arms fully extended toward the ceiling; this increases the lever arm and makes the weight feel heavier.
• Visualize your ribcage sliding down toward your hip bones to ensure you are using your abs rather than your hip flexors.

Make it harder

• Perform the crunch with your legs raised in a tabletop position (90-degree bend at hips and knees) to engage the lower abdominals.
• Hold the plate slightly behind your head with arms extended to significantly increase the resistance through leverage.

Frequently asked

What muscles does the weighted plate lying crunch work?

The weighted plate lying crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the weighted plate lying crunch?

The weighted plate lying crunch uses weight plate.

Is the weighted plate lying crunch good for beginners?

Yes. The weighted plate lying crunch is a beginner-friendly movement and a strong foundation to build on.

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