Weighted Twisting Crunch on bench

Instructions

1
Sit on a flat bench with your back supported and torso upright. Position your legs so your feet hang off the end of the bench. Keep your core engaged and chest up.
2
Secure the dumbbell between your feet by gripping it with your feet/toes. Ensure a stable grip on the bench with your hands on either side for support. Set a neutral starting position with knees slightly bent.
3
Slowly lower the dumbbell by allowing your knee to bend in a controlled manner. Lower until you reach approximately 90 degrees of knee flexion or a comfortable range of motion. Move through a full range of motion with control.
4
Drive through the quadriceps to extend your knee fully, raising the dumbbell upward. Extend the leg to near full extension at the top. Squeeze the quadriceps at the peak of the movement before lowering again.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESRectus Femoris, Vastus Medialis, Vastus Lateralis, Hip Flexors
EQUIPMENTWeighted
DIFFICULTYBeginner

Overview

When programming for Quadriceps growth, the Weighted Twisting Crunch on bench stands out as a highly efficient Strength, Cardio choice. Performing this movement with Weighted forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Utilizes Weighted to create sustained mechanical tension, forcing deep muscle adaptation.
  • Acts as a highly scalable Strength, Cardio movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.

Pro Tips

Control the eccentric (lowering) phase of the Weighted Twisting Crunch on bench for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Rectus Femoris, Vastus Medialis, Vastus Lateralis, Hip Flexors to maintain control of the Weighted.

Exercise Variations

  • Dumbbell Weighted Twisting Crunch on bench
  • Cable Weighted Twisting Crunch on bench
  • Banded Weighted Twisting Crunch on bench

Frequently Asked Questions