Weighted Wall Crunch

A crunch variation with feet on a wall for better isolation.

Core · Dumbbell · 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

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Weighted Wall Crunch

Lie on the floor with your feet flat against a wall, knees at 90 degrees.
Hold a dumbbell against your chest with both hands.
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	Dumbbell
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 feet on a wall for better isolation.",
  "description_de": "Eine Crunch-Variante mit Füßen an der Wand für bessere Isolierung.",
  "description_es": "Una variante del crunch con los pies en la pared para mayor aislamiento.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "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 the floor with your feet flat against a wall, knees at 90 degrees.",
    "Hold a dumbbell against your chest with both hands.",
    "Crunch up, lifting your shoulder blades off the floor.",
    "Lower with control.",
    "Repeat."
  ],
  "instructions_de": [
    "Lege dich auf den Boden mit flachen Füßen an der Wand, Knie im 90-Grad-Winkel.",
    "Halte eine Gewichtsscheibe auf der Brust.",
    "Crunch nach oben und hebe die Schulterblätter vom Boden.",
    "Senke dich kontrolliert.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Túmbate en el suelo con los pies planos contra la pared y las rodillas a 90 grados.",
    "Sostén un disco de peso sobre el pecho.",
    "Sube en crunch levantando 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.