Weighted Double 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 Leg Deadbug focuses on core stabilization by integrating overhead load with controlled lower-body movement. Holding one dumbbell with both hands directly overhead increases anterior core demand as both legs lower toward the ground. This movement reinforces anti-extension control and enhances total-body awareness.
Muscles Worked
PRIMARY:
Rectus abdominis
Transverse abdominis
Hip flexors
SECONDARY:
Deltoids (isometric hold)
Serratus anterior
Erector spinae (stabilization)
STEP-BY-STEP INSTRUCTIONS
Lie flat on your back with both knees bent to 90 degrees in a tabletop position.
Hold one dumbbell with both hands, arms extended straight toward the ceiling above the shoulders.
Engage your core by pressing your low back into the floor and drawing your ribs down.
Keep the arms extended and stationary while slowly lowering both legs toward the ground at the same time.
Lower only as far as you can without your low back arching or losing contact with the floor.
Pause briefly, then return the legs to the starting position with control.
Repeat for the prescribed number of reps.
Benefits
Develops anti-extension core strength and bracing mechanics
Increases anterior core engagement by adding upper body load
Improves trunk stability and control through full range of motion
Teaches mindful movement and breathing under tension
COACHING CUES
Ribs down, low back pressing into the mat
Move slow and controlled; don’t let your legs drop
Hold the dumbbell steady; arms shouldn’t move
Only lower legs as far as you can maintain spinal control
Notes
The Weighted Double Leg Deadbug isolates lower body movement while incorporating overhead resistance to strengthen the core’s ability to resist lumbar extension. It's an excellent progression for clients ready to challenge their midline control while building endurance and stability for both everyday and sport-specific movements.