Video Coming Soon
We're working on adding video demonstrations for this exercise.
Weighted Suitcase Crunch
A weighted core exercise combining spinal and hip flexion with a dumbbell that targets the rectus abdominis and hip flexors to build strength; commonly scaled by adjusting weight or leg extension.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Quads
Accessory Muscles
Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Quads
4/10Lower Back
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie flat on your back with legs extended and hold a single dumbbell with both hands overhead, arms straight. Press your lower back into the floor to engage your core.
- Simultaneously lift your torso and bring your knees toward your chest.
- Bring the dumbbell over your knees toward your shins as you crunch into a ball.
- Squeeze your abs hard at the top of the movement.
- Slowly extend your legs and lower your torso back to the starting position.
- Keep your lower back pressed down as you extend; do not let it arch.
Coaching Tips
Form Cues
- Meet in the middle
- Ribs down
- Control the extension
- Keep tension on abs
Breathing
Exhale deeply as you crunch up; inhale as you extend back out.
Tempo
2-1-2
Range of Motion
Start from a fully extended hollow body position and crunch until the dumbbell is near the shins and knees are tucked.
Safety
Safety Notes
- Stop if you feel sharp pain in the lower back
- Ensure a secure grip on the dumbbell
Spotting
Not recommended; perform on the floor.
Common Mistakes
- Arching lower back on extension
- Using momentum to swing up
- Straining the neck
- Touching feet to floor between reps
When to Avoid
- Acute lower back injury
- Hip flexor strain
Flexibility Needed
- Adequate spinal flexion
- Hip flexion range to 90 degrees
Build Up First
- Master basic crunches
- Core bracing technique
Also known as
Dumbbell Double Crunch, Weighted V Up, Dumbbell Suitcase Sit Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Crunch
Dumbbells
Abs
Dumbbell Push Crunch
Dumbbells
Abs
Dumbbell Reverse Crunch
Dumbbells
Abs
Weighted Decline Sit-Up
Decline Bench, Plates
Abs
Weighted Hanging Knee Raise
Pull-up Bar, Dumbbells
Abs, Obliques
Weighted Hanging Leg Raise
Dumbbells, Pull-up Bar
Abs, Hip Flexors
Weighted Pullover with Leg Raise
Dumbbells, Flat Bench
Lats, Chest
Weighted Sit-Up on Stability Ball
Dumbbells, Stability Ball
Abs
Dumbbell Bird Dog
Dumbbells
Abs
Dumbbell Dead Bug
Dumbbells
Abs, Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
