Weighted Dead Bug

Weighted Dead Bug


This exercise involves lying on your back with your arms and legs in the air, and then moving them in a controlled manner while holding a weight. It targets the core muscles and helps improve stability and coordination.

Muscle Group

Equipment Required

Weighted Dead Bug Instructions

  1. Start by lying on your back with your knees bent and feet flat on the ground.
  2. Hold a weight, such as a dumbbell or medicine ball, in both hands and extend your arms straight up towards the ceiling.
  3. Engage your core muscles by drawing your belly button towards your spine.
  4. Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
  5. Pause for a moment, then return to the starting position.
  6. Repeat with your left arm and right leg.
  7. Continue alternating sides for the desired number of repetitions or time.

Weighted Dead Bug Form & Visual

Weighted Dead Bug

Weighted Dead Bug Benefits

  • Strengthens the core muscles, including the rectus abdominis, obliques, and hip flexors
  • Improves overall stability and balance
  • Increases flexibility in the hips and lower back
  • Targets the lower abs more effectively than traditional ab exercises
  • Can be modified to increase or decrease difficulty based on fitness level
  • Helps to prevent lower back pain and injury

Weighted Dead Bug Muscles Worked

  • Rectus abdominis
  • Obliques
  • Transverse abdominis
  • Erector spinae
  • Glutes
  • Hamstrings

Weighted Dead Bug Variations & Alternatives

  • Weighted dead bug with dumbbells
  • Weighted dead bug with medicine ball
  • Weighted dead bug with resistance band
  • Single leg weighted dead bug
  • Reverse weighted dead bug