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Weighted Dead Bug

Weighted Dead Bug

Note: This is just a visual reference — it may vary depending on your setup.

Strength Core
Core
Muscle Activation
Waist
70%
Obliques
30%
Equipment
Weight Plate
Setup / Starting Position
  • Lie on your back on an exercise mat with your arms extended straight up towards the ceiling.
  • Hold a weight plate in each hand.
Exercise Position
  • Bring your legs into a tabletop position, knees bent at a 90-degree angle.
Form & Performance
  • Extend one leg out straight while simultaneously lowering the opposite arm overhead towards the floor.
  • Keep your lower back pressed into the mat.