Exercise guide
Weighted Kettlebell Dead Bug
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This variation enhances core stability and anti-extension by using a kettlebell to create an isometric load on the upper body while the lower body moves. It effectively targets the deep abdominals and obliques by forcing the spine to resist arching as the legs descend.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back and hold a kettlebell by the horns directly over your chest with arms fully extended.
- Lift your legs into a tabletop position with knees bent at 90 degrees and shins parallel to the floor.
- Press your lower back firmly into the ground, eliminating any gap between your spine and the floor.
How to do it
- Inhale and slowly lower one leg toward the floor, extending at the hip and knee while keeping the kettlebell and the opposite leg perfectly still.
- Exhale forcefully as you use your abdominals to pull the leg back to the starting tabletop position.
- Repeat the movement with the opposite leg, maintaining a slow and controlled 2-0-2-0 tempo.
Form checklist
- Keep the lower back glued to the floor throughout the entire movement.
- Maintain a 90-degree bend in the stationary leg.
- Keep the kettlebell stable and directly over the shoulders without letting it wobble.
- Move primarily from the hip joint rather than just bending the knee.
Pro tips
- Actively 'pull' the kettlebell handles apart to engage the lats and further stabilize the rib cage.
- Focus on 'knitting' your ribs toward your hips to maximize tension in the rectus abdominis and prevent the rib cage from flaring.
Make it harder
- Lower the kettlebell slightly toward the wall behind your head to increase the lever arm and demand on the core.
- Add a 2-second pause at the bottom of the leg extension when the foot is hovering just an inch above the floor.
Frequently asked
- What muscles does the weighted kettlebell dead bug work?
- The weighted kettlebell dead bug primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.
- What equipment do you need for the weighted kettlebell dead bug?
- The weighted kettlebell dead bug uses kettlebell.
- Is the weighted kettlebell dead bug good for beginners?
- The weighted kettlebell dead bug is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.