Weighted Leg Extension Crunch
Sculpt your core with the Weighted Leg Extension Crunch! A challenging move that targets your abs, hip flexors, and quads. Level up your core workout today!
The Weighted Leg Extension Crunch is a compound exercise that mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Weighted Leg Extension Crunch Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Quads (quadriceps femoris)
Weighted Leg Extension Crunch Variations and Alternatives
How to do the Weighted Leg Extension Crunch
Lie down on your back on a comfortable surface, preferably a yoga mat or a similarly cushioned area.
Hold the weighted ball with both hands directly above your chest. Ensure your arms are straight.
Bend your knees and lift them towards your chest to prepare for the exercise.
Perform a crunch by lifting your upper torso off the ground towards your knees while simultaneously elevating the weighted ball towards the ceiling. Engage your core tightly as you do this.
As you crunch upwards, extend your legs straight out in front of you, keeping them off the ground. The weighted ball should be positioned above your abdomen or as high as you can comfortably reach during the crunch.
After fully extending your legs and completing the upward crunch phase, reverse the movement.
Lower your torso back down to the ground and bring your knees back towards your chest, returning to the starting position.
Repeat the movement for the desired number of repetitions and sets.
Make sure to perform this exercise in a controlled manner, focusing on contracting your abs and hip flexors while keeping the movements smooth to avoid any jerking motions. Adjust the weight of the ball according to your fitness level, and don't sacrifice form for heavier weights.
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Weighted Leg Extension Crunch FAQs
What muscles does the Weighted Leg Extension Crunch work?
The Weighted Leg Extension Crunch mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Weighted Leg Extension Crunch?
None. The Weighted Leg Extension Crunch is a bodyweight exercise, so you can do it anywhere.
Is the Weighted Leg Extension Crunch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Weighted Leg Extension Crunch variations and alternatives?
Similar exercises include the Medicine-Ball Crunch, Leg Extension Crunch, Leg Extension Star Crunch and Medicine-Ball Lying Leg Raise.
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