Weighted Dead Bug
Muscle Groups: Abs, Shoulders, Hips
Weighted Dead Bug focuses on Abs, Shoulders, Hips, with Quads, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Dead Bug with proper form and technique.
- 1
Lie on your back with your arms straight up toward the ceiling and your knees bent at 90 degrees (legs in the air).
- 2
Hold a light weight in each hand and engage your core to stabilize your back.
- 3
Slowly lower your right arm and left leg toward the floor while maintaining the 90-degree angle, then return to the starting position.
- 4
Repeat on the opposite side, keeping your core tight throughout the movement.
Tips for Success
These tips will help you perform Weighted Dead Bug safely and effectively while maintaining proper form.
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Keep your lower back pressed into the floor to avoid arching.
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Move slowly and control the weights to prevent losing form.
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Don't let your arms or legs drop too low; stop if you feel your back lifting off the ground.
Secondary Muscles
While Weighted Dead Bug primarily targets Abs, Shoulders, Hips , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Quads, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Dead Bug, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Dead Bug, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
