Dumbbell Hold Crunch with Leg off
Strengthen your core with this challenging dumbbell crunch variation! Hold & feel the burn.
The Dumbbell Hold Crunch with Leg off is a compound exercise that mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Hold Crunch with Leg off Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Spinal Erectors (erector spinae); Hip Flexor (iliopsoas)
Dumbbell Hold Crunch with Leg off Variations and Alternatives
How to do the Dumbbell Hold Crunch with Leg off
Start by lying flat on your back on a mat, holding a dumbbell with both hands. Keep the dumbbell over your chest and legs extended straight out hovering a few inches above the floor.
Engage your core and lift your shoulder blades off the mat into a crunch position while maintaining the dumbbell in place over your chest. Keep your lower back pressed into the mat to avoid arching.
As you crunch up, ensure both your shoulder blades and legs are lifted, and your core is activated.
Hold the crunched position with legs lifted for 1-3 seconds.
Slowly lower your upper body back down to the starting position while keeping your legs lifted.
Repeat the movement for the recommended number of reps.
Ensure to breathe out as you crunch up and breathe in as you return to the starting position.
Make sure to perform this exercise with controlled movements, avoiding any jerky motions. Adjust the weight of the dumbbell to your fitness level to avoid any strain on your neck or lower back. Always consult with a fitness professional if you are unsure about the correct form or have pre-existing health concerns.
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Dumbbell Hold Crunch with Leg off FAQs
What muscles does the Dumbbell Hold Crunch with Leg off work?
The Dumbbell Hold Crunch with Leg off mainly works the core, with help from the lower back. The main muscles are the rectus abdominis.
What equipment do you need for the Dumbbell Hold Crunch with Leg off?
None. The Dumbbell Hold Crunch with Leg off is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Hold Crunch with Leg off a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Dumbbell Hold Crunch with Leg off variations and alternatives?
Similar exercises include the Bottle-Weight Overhead Crunch, Dish Hold, Dumbbell Hollow Rock and Dumbbell Overhead Crunch.
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