Dumbbell Drop Leg Crunch
Level up your core routine with the Dumbbell Drop Leg Crunch. This challenging hybrid move targets upper and lower abs simultaneously using weighted resistance for maximum definition.
The Dumbbell Drop Leg Crunch mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Drop Leg Crunch Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas); Deep Core (transverse abdominis)
How to do the Dumbbell Drop Leg Crunch
Setup
Lie flat on your back on a yoga mat with your legs fully extended.
Hold a single dumbbell firmly with both hands, extending your arms to hold the weight above your chest.
Movement
Engagement: Engage your core muscles, pressing your lower back into the mat to maintain stability throughout the movement.
Leg Raise: Keep your legs straight or with a slight bend in the knees, and slowly lift them towards the ceiling until they are perpendicular to the floor.
Crunch: Simultaneously perform a crunch, lifting your head and shoulders off the mat while reaching the dumbbell towards your feet.
Controlled Lowering: With control, slowly lower your legs back toward the floor while bringing your shoulders down to the starting position.
Completion: Keep your core tight and maintain constant tension; avoid using momentum to swing the legs.
Dumbbell Drop Leg Crunch FAQs
What muscles does the Dumbbell Drop Leg Crunch work?
The Dumbbell Drop Leg Crunch mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Dumbbell Drop Leg Crunch?
None. The Dumbbell Drop Leg Crunch is a bodyweight exercise, so you can do it anywhere.
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