Dumbbell Crunch Hold with Legs Off
Expert Advice
Engage your core throughout the exercise to keep your lower back pressed into the floor and prevent any strain.
How-to-do Steps
- Lie on your back with your knees bent and feet lifted off the floor, holding a dumbbell with both hands at chest level.
- Lift your head and shoulders off the floor into a crunch position and hold.
- Keep your abs tight and breathe steadily while holding the position for the desired duration.
- Lower your upper body back to the floor to rest before the next set.
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Muscles Worked
Dumbbell Crunch Hold with Legs Off primarily targets the Quads, Abs, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Abs50%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Crunch Hold with Legs Off work?
Dumbbell Crunch Hold with Legs Off primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Crunch Hold with Legs Off?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Crunch Hold with Legs Off suitable for beginners?
Yes, Dumbbell Crunch Hold with Legs Off is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
