Weighted Dead Bug
Description
The weighted dead bug is a loaded version of the standard dead bug where you hold a dumbbell or plate overhead while alternating extending opposite arms and legs. The added weight increases the anti-extension demand on the core, building deep ab strength while teaching lower-back protection.
Equipment Required
Weighted Dead Bug Instructions
- Lie on your back. Hold a light dumbbell or weight plate straight up over your chest with both hands.
- Bend your knees to 90 degrees with shins parallel to the floor.
- Press your lower back firmly into the floor. Brace your core.
- Slowly extend your right arm overhead and your left leg straight out — both staying just above the floor.
- Keep your lower back pressed into the floor. If it lifts, reduce the range.
- Return to the starting position. Repeat with the opposite arm and leg.
- Continue alternating for the desired number of reps.
- Use light weight (5 to 15 lbs). Form is everything.
Weighted Dead Bug Form & Visual
Weighted Dead Bug Benefits
- Builds anti-extension core strength under load
- Teaches core bracing for heavy compound lifts
- Trains the deep ab muscles (transverse abdominis)
- Excellent rehab and prehab exercise
- Easy to scale by changing weight
- Develops mind-muscle connection to the core
Weighted Dead Bug Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Obliques
- Hip flexors (legs)
- Deltoids (arms holding weight)
Weighted Dead Bug Variations & Alternatives
- Bodyweight Dead Bug
- Front Plank
- Hollow Body Hold
- Banded Dead Bug
- Single-Arm Weighted Dead Bug
- Plate-Press Dead Bug
