Weighted Dead Bug primarily works the core and deep core. It is categorized as a core movement and uses Dumbbell.
- Primary muscles
- core and deep core
- Equipment
- Dumbbell
- Movement pattern
- core
- Catalog difficulty
- 2 of 5
How to do Weighted Dead Bug
- Low back glued to floor, arms up with light load
- Extend opposite arm and leg slowly
- Return — alternate sides with zero rib flare
Common mistakes
- Arching off the floor — reduce range or weight
Muscles worked
The primary catalog target is core, with deep core also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Plank · Ab Wheel Rollout · Front Rack Carry · Medicine Ball Slam · Ab Wheel · Bird Dog
Put Weighted Dead Bug into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.