Weighted Double Arm and Leg Deadbug
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Core Training
Stability
Foundational Strength
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Dumbbell
Exercise Mat
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Intermediate
Overview
The Weighted Double Arm and Leg Deadbug is a core stabilization exercise that challenges the body’s ability to resist lumbar extension. By holding one dumbbell with both hands and lowering both arms and legs simultaneously, the movement promotes total-body control, coordination, and deep core strength.
Muscles Worked
PRIMARY:
Rectus abdominis
Transverse abdominis
Hip flexors
SECONDARY:
Deltoids
Quadriceps
Serratus anterior
Erector spinae (stabilization)
STEP-BY-STEP INSTRUCTIONS
Lie on your back with both knees bent to 90 degrees (tabletop position) and feet off the ground.
Hold one dumbbell vertically overhead with both hands, arms fully extended toward the ceiling.
Brace your core by flattening your low back into the floor and drawing your ribs down.
Slowly lower both arms overhead and both legs toward the ground at the same time.
Move only as far as you can without letting your low back arch off the floor.
Pause briefly, then return to the starting position with control.
Repeat for the prescribed number of reps, maintaining a steady breath and tight core throughout.
Benefits
Develops strong anti-extension core control
Improves trunk stability under load
Builds motor control and movement coordination
Reinforces spinal integrity and posture for everyday and athletic movements
COACHING CUES
Lock the ribs down and press your low back into the floor
Move with control-don’t let gravity win
Only go as low as you can maintain contact between your back and the mat
Hold the dumbbell steady with arms fully extended
Notes
This two-arm, two-leg version of the deadbug adds resistance and complexity, making it a highly effective tool for building deep core strength and spinal stability. Ideal for athletes, lifters, or clients progressing from bodyweight variations, it teaches foundational bracing that supports safe movement in and out of the gym.