Dead Bug
Lying on your back, you extend opposite arm and leg without your back lifting: core stability without loading your spine.
Also known as: dead bugs
- Level
- Beginner
- Equipment
- Bodyweight
- Type
- Compound
Muscles worked
PrimaryAbsAb exercises
PrimaryDeep CoreAb exercises
SecondaryHip Flexors
How to do it
- Lie on your back with your arms reaching to the ceiling and legs raised, knees at 90 degrees.
- Press your lower back into the floor by bracing your abs.
- Slowly extend one arm overhead and the opposite leg forward without your back lifting.
- Return to the middle and repeat on the other side.
Form cues
- Your lower back never lifts.
- Breathe out as you extend.
- Slow: each rep takes 3-4 seconds.
Common mistakes
- Arching as you extend: shorten the range until you can control it.
- Moving same-side arm and leg: they should be opposites.
- Rushing: control is the whole point.
Sets and reps
3 sets of 6-10 reps per side with 45 seconds of rest.
Variations
Same movement, different equipment. Pick based on what you have and what you want from the dead bug.
Dead bug hold
Hold your arm and leg extended for a few seconds.
How to do it
- Lie on your back with the arms pointing at the ceiling and the hips and knees bent to 90 degrees.
- Press the lower back into the floor and keep it there for the whole set.
- Extend one arm overhead and straighten the opposite leg until both hover just above the floor.
- Hold that extended position for the prescribed time without letting the ribs flare or the back arch.
- Return to the start and repeat with the other arm and leg.
- Primary
- Abs, Deep Core
- Secondary
- Hip Flexors
FAQ
What is the dead bug good for?
It teaches you to keep your spine stable while your limbs move, which is key in almost every lift and sport.
Is it good for back pain?
It's widely used in rehab because it trains the core without loading the spine. If you have pain, check with a health professional.
How do I make it harder?
Hold a light dumbbell or loop a band between your hands and feet.
What muscles do the dead bug work?
They mainly work the abs and the deep core, with help from the hip flexors.
Add the dead bug to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
