Exercise guide
Weighted Twisting Crunch On Bench
- Intermediate
- Compound
- Rep-based
- Core
This intermediate core exercise targets the rectus abdominis and obliques while using the quadriceps for stability and leg movement. The addition of a dumbbell and the bench's elevation increases the range of motion and resistance for superior core definition.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench, holding a dumbbell with both hands close to your chest.
- Lean back at a 45-degree angle and lift your feet off the floor, balancing on your glutes.
- Extend your legs slightly forward with a soft bend in the knees to engage your quads and core.
How to do it
- Exhale as you pull one knee toward your chest while simultaneously crunching and twisting your torso toward that knee.
- Inhale as you return to the starting position, extending the leg back out without letting it touch the floor.
- Perform the next repetition by twisting toward the opposite side, alternating legs in a controlled, rhythmic motion.
- Maintain a steady tempo, focusing on the contraction of the obliques at the peak of each twist.
Form checklist
- Keep the dumbbell glued to your chest to ensure the rotation comes from the torso, not the arms.
- Avoid arching your lower back; maintain a slight 'C-curve' in the spine during the crunch.
- Keep your neck neutral by looking slightly ahead rather than tucking your chin aggressively.
- Ensure the non-working leg remains elevated and extended to keep the quadriceps under tension.
Pro tips
- Focus on bringing your shoulder toward the opposite hip rather than just your elbow to the knee for deeper oblique engagement.
- Pause for a split second at the peak of the contraction to maximize mind-muscle connection with the abdominal wall.
Make it harder
- Hold the dumbbell further away from your chest to increase the lever arm and rotational resistance.
- Slow down the leg extension phase to a 3-second count to increase time under tension for the quads and lower abs.
Frequently asked
- What muscles does the weighted twisting crunch on bench work?
- The weighted twisting crunch on bench primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the weighted twisting crunch on bench?
- The weighted twisting crunch on bench uses dumbbell.
- Is the weighted twisting crunch on bench good for beginners?
- The weighted twisting crunch on bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.