Weighted Leg Extension Crunch Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Stability ball
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Adductor Brevis, Tensor Fasciae Latae, Obliques, Adductor Longus, Sartorius, Iliopsoas, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Leg Extension Crunch with Weights
How to: Weighted Leg Extension Crunch
- Sit on a stability ball with your feet flat on the floor and knees bent.
- Hold a weight plate or dumbbell against your chest.
- Lean back slightly while keeping your feet planted and your core engaged.
- Extend your legs out in front of you while simultaneously crunching forward, bringing your torso towards your thighs.
- Return to the starting position with control and repeat for the desired repetitions.
Common Mistakes
- Arching the back instead of maintaining a neutral spine.
- Using momentum instead of engaging core muscles.
- Not fully extending legs during the exercise.
Modifications
- Perform without weights for beginners.
- Use a smaller stability ball for better balance if needed.
Tips
- Engage your core throughout the movement to maximize effectiveness.
- Keep the movement controlled, especially when lowering back down.
- Ensure that your lower back is pressed into the stability ball for support.
Weighted Leg Extension Crunch Alternatives
Tags
core
abdominal
strength
weighted
waist
crunch