Weighted Wall Crunch

A crunch variation with the legs parked out of the way -- feet braced against a wall or box, or the legs simply held up -- so the hips stay quiet and the abs do the work.

Core · Weight Plate · Intermediate

Weighted Wall Crunch — start position, flat illustration — start

Weighted Wall Crunch — peak position, flat illustration — peak

Muscles worked by the Weighted Wall Crunch

Primary

AbsRectus Abdominis

Secondary

ObliquesOblique Abdominals

Also called: abs, six-pack, rectus abdominis, abdominals, stomach muscles.

Equipment

Weight Plate

Also called: weight plate, bumper plate, iron plate, 45lb plate.

How to do the Weighted Wall Crunch

Lie on your back and park your legs so your hips cannot help: brace your feet against a wall or a box, or hold your legs up with the knees bent.
Hold a weight against your chest with both hands -- a plate, a dumbbell, or a kettlebell all work.
Crunch up, lifting your shoulder blades off the floor.
Lower with control.
Repeat.

Form tips

Exhale as you crunch up and inhale on the way down.
Keep your neck relaxed instead of pulling your head forward.
Press your lower back into the floor throughout the movement.

At a glance

Body part	Core
Category	Strength
Force type	Pull
Mechanic	Isolation
Difficulty	Intermediate
Equipment	Weight Plate
Goals	Hypertrophy
Tags	Core, Lower back safe, Knee safe, Shoulder safe, No axial load
MET	5.0 (metabolic equivalent, for calorie estimates)
Unilateral	No
Bodyweight	No
Dataset id	weighted-wall-crunch

Weighted Wall Crunch in German & Spanish

German	Gewichtetes Wandcrunch
Spanish	Crunch en Pared con Peso

Descriptions, instructions and tips ship in all three languages in the JSON.

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "weighted-wall-crunch",
  "name_en": "Weighted Wall Crunch",
  "name_de": "Gewichtetes Wandcrunch",
  "name_es": "Crunch en Pared con Peso",
  "description_en": "A crunch variation with the legs parked out of the way -- feet braced against a wall or box, or the legs simply held up -- so the hips stay quiet and the abs do the work.",
  "description_de": "Eine Crunch-Variante, bei der die Beine aus dem Weg geparkt werden – die Füße gegen eine Wand oder eine Box gestemmt oder die Beine einfach angehoben gehalten – damit die Hüfte ruhig bleibt und die Bauchmuskeln die Arbeit machen.",
  "description_es": "Una variante del crunch con las piernas apartadas del movimiento —los pies apoyados contra una pared o un cajón, o simplemente las piernas en alto— para que la cadera no ayude y trabajen los abdominales.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "plates",
  "body_part": "core",
  "primary_muscles": [
    "rectus_abdominis"
  ],
  "secondary_muscles": [
    "obliques"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "core",
    "lower_back_safe",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "crunch",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on your back and park your legs so your hips cannot help: brace your feet against a wall or a box, or hold your legs up with the knees bent.",
    "Hold a weight against your chest with both hands -- a plate, a dumbbell, or a kettlebell all work.",
    "Crunch up, lifting your shoulder blades off the floor.",
    "Lower with control.",
    "Repeat."
  ],
  "instructions_de": [
    "Lege dich auf den Rücken und parke deine Beine so, dass die Hüfte nicht mithelfen kann: Stemme die Füße gegen eine Wand oder eine Box, oder halte die Beine mit gebeugten Knien oben.",
    "Halte ein Gewicht mit beiden Händen an der Brust – eine Hantelscheibe, eine Kurzhantel oder eine Kettlebell funktionieren alle.",
    "Crunche nach oben und hebe dabei die Schulterblätter vom Boden ab.",
    "Senke kontrolliert ab.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Túmbate boca arriba y coloca las piernas de modo que la cadera no pueda ayudar: apoya los pies contra una pared o un cajón, o mantén las piernas en alto con las rodillas flexionadas.",
    "Sujeta un peso contra el pecho con ambas manos: un disco, una mancuerna o una pesa rusa sirven igual.",
    "Haz el crunch hacia arriba, despegando los omóplatos del suelo.",
    "Baja de forma controlada.",
    "Repite."
  ],
  "tips_en": [
    "Exhale as you crunch up and inhale on the way down.",
    "Keep your neck relaxed instead of pulling your head forward.",
    "Press your lower back into the floor throughout the movement."
  ],
  "tips_de": [
    "Halte den unteren Rücken während der gesamten Bewegung am Boden.",
    "Rolle dich ohne Schwung aus der Bauchmuskulatur nach oben.",
    "Atme beim Hochrollen aus und beim Absenken ein."
  ],
  "tips_es": [
    "Apoya los pies en la pared con las rodillas a 90 grados.",
    "Sujeta el disco sobre el pecho durante todo el ejercicio.",
    "Despega los omóplatos del suelo sin tirar del cuello."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/weighted-wall-crunch-start.webp",
      "peak": "images/flat/weighted-wall-crunch-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "weighted-wall-crunch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.