Exercise guide
Dumbbell Twisting Crunch With Legs Supported
- Intermediate
- Compound
- Rep-based
- Shoulders
- Waist
This variation isolates the core by elevating the legs on a bench, reducing hip flexor involvement while the twisting motion heavily engages the obliques and upper abdominals.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your back on the floor with your calves resting on a flat bench and knees bent at a 90-degree angle.
- Hold a single dumbbell with both hands, keeping it positioned securely against your upper chest.
- Tuck your chin slightly and press your lower back firmly into the floor to engage your transverse abdominis.
How to do it
- Exhale as you curl your head and shoulders off the floor, rotating your torso to bring your right shoulder toward your left knee.
- Squeeze your obliques at the top of the movement for a one-second pause.
- Inhale as you lower your torso back to the starting position with a slow, controlled 2-second tempo.
- Repeat the movement on the opposite side, alternating for the duration of the set.
Form checklist
- Keep your lower back pressed into the floor throughout the entire range of motion.
- Lead the twist with your shoulder rather than just moving your elbows.
- Avoid using momentum or swinging the dumbbell to lift your torso.
- Keep your legs relaxed on the bench to ensure the core is doing the work.
Pro tips
- Visualize bringing your ribcage toward the opposite hip bone to maximize oblique fiber recruitment.
- Focus on a 'hollowing' sensation in your stomach as you exhale to engage the deeper core muscles.
Make it harder
- Hold the dumbbell slightly away from your chest with semi-extended arms to increase the lever arm and resistance.
- Perform all repetitions on one side before switching to the other to increase time under tension for specific muscle fibers.
Frequently asked
- What muscles does the dumbbell twisting crunch with legs supported work?
- The dumbbell twisting crunch with legs supported primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the dumbbell twisting crunch with legs supported?
- The dumbbell twisting crunch with legs supported uses dumbbell.
- Is the dumbbell twisting crunch with legs supported good for beginners?
- The dumbbell twisting crunch with legs supported is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.