Dumbbell Crunch Hold With Legs Off

Muscles worked

Setup

1. Lie flat on your back on a mat, holding a single dumbbell with both hands at chest level.
2. Lift your legs off the floor to a 45-degree angle, keeping them straight and squeezed together.
3. Tuck your chin slightly and engage your core to press your lower back firmly into the floor.

How to do it

1. Exhale as you lift your shoulder blades off the floor, pushing the dumbbell toward the ceiling to reach a peak crunch position.
2. Hold this static position with your legs elevated, maintaining constant tension in your midsection.
3. Breathe in shallow, controlled breaths while holding the contraction for the prescribed duration.
4. Lower your shoulders and legs simultaneously to the floor only once the set is complete.

Form checklist

• Keep the lower back glued to the floor; do not allow it to arch at any point.
• Maintain a slight tuck in the chin to avoid pulling from the neck.
• Keep legs fully locked out and toes pointed to maintain quadriceps engagement.
• Ensure the shoulder blades remain completely off the mat throughout the entire hold.

Pro tips

• Focus on 'shortening' the distance between your ribcage and your pelvis to maximize the contraction of the rectus abdominis.
• Squeeze the dumbbell hard with both hands to engage the serratus anterior and create more stability in the upper torso.

Make it harder

• Lower your legs closer to the floor (about 6 inches) to increase the lever arm and difficulty for the lower abs.
• Extend the dumbbell further back toward your head rather than straight up to increase the resistance on the upper core.

Frequently asked

What muscles does the dumbbell crunch hold with legs off work?

The dumbbell crunch hold with legs off primarily targets the abs and obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell crunch hold with legs off?

The dumbbell crunch hold with legs off uses dumbbell.

Is the dumbbell crunch hold with legs off good for beginners?

The dumbbell crunch hold with legs off is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals