---
title: "Dumbbell Crunch Hold with Legs Off"
description: "Lie flat on your back with your knees straight and your legs lifted off the floor almost parallel to the floor, holding a dumbbell with both hands extended just over your hips."
locale: en
slug: dumbbell-crunch-hold-with-legs-off
url: "https://hi.fitness/exercises/dumbbell-crunch-hold-with-legs-off"
primaryMuscle: "Core"
secondaryMuscles: ["Front delts","Quads"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Time · Weight"
video: "https://hi.fitness/exercise-media/public/video/9c2d27ef-dumbbell-crunch-hold-with-legs-off.mp4"
updatedAt: 2026-07-30T03:30:09+00:00
---
# Dumbbell Crunch Hold with Legs Off

Lie flat on your back with your knees straight and your legs lifted off the floor almost parallel to the floor, holding a dumbbell with both hands extended just over your hips.

## How to do it

1. Lie flat on your back with your knees straight and your legs lifted off the floor almost parallel to the floor, holding a dumbbell with both hands extended just over your hips.
2. Engage your core and lift your shoulder blades off the floor, performing a crunch while pushing the dumbbell over your thighs.
3. Hold the crunch position for a few seconds, ensuring your abs are fully engaged and your lower back remains pressed into the floor.
4. Slowly lower your shoulders back to the floor, maintaining control of the dumbbell throughout the movement. Repeat for the desired number of repetitions.

## Form tips

- Breathe out as you lift your shoulders off the floor and inhale as you lower them back down.
- Focus on engaging your core muscles throughout the exercise for maximum effectiveness.
- Start with a lighter weight to ensure proper form and gradually increase as you become more comfortable.

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