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Abs · Intermediate

Plate-Loaded Dead Bug

Loaded dead-bug variation holding a plate above the chest while alternating controlled leg extensions.

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Plate-Loaded Dead Bug demonstration

Exercise overview

Training details

AbsObliquesHip FlexorsShoulders

Equipment

Weight Plate

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back holding a plate above the chest with knees over hips.
  2. 02Press the plate slightly upward and keep the ribs down.
  3. 03Extend one leg away from the body while the other knee stays stacked.
  4. 04Stop before the lower back lifts from the floor.
  5. 05Bring the leg back and alternate sides while the plate stays steady.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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