Weighted Seated Twisting Crunch (on Bench)
Intermediate
Expert Advice
If your lower back arches as your legs extend, shorten the extension until you can keep your ribs down.
How-to-do Steps
- Sit near the edge of a flat bench or any sturdy chair.
- Brace your hands behind your hips and secure one dumbbell between your feet.
- Lean back and extend both legs forward, keeping your feet off the floor.
- Raise your torso as you draw both knees toward one side of your chest.
- Extend both legs forward again as you recline your torso under control.
- Repeat toward the other side, alternating tuck direction each repetition.
Common Mistakes
- Dumbbell slipsFix: stop and reset a secure grip between your feet.
- Shoulders shrug toward your earsFix: press through your hands to keep your neck long.
Coach Cues
Both knees move togetherAlternate the tuck directionControl the reach
Short reminders to keep in mind during every set.
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Muscles Worked
Weighted Seated Twisting Crunch (on Bench) primarily targets the Abs, Quads, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs60%
Quads40%
Equipment
Weighted
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Coordinating torso movement and angled knee tucks while securing a dumbbell requires basic movement competence.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Weighted Seated Twisting Crunch (on Bench) work?
Weighted Seated Twisting Crunch (on Bench) primarily targets the Abs, Quads. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Seated Twisting Crunch (on Bench)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Seated Twisting Crunch (on Bench) suitable for beginners?
Weighted Seated Twisting Crunch (on Bench) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Weighted Seated Twisting Crunch (on Bench)?
Dumbbell slips: stop and reset a secure grip between your feet. Shoulders shrug toward your ears: press through your hands to keep your neck long.
