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Dead Bug
PullIsolationPoids du corpsBeginner
Muscles worked
Front
Abdominals
Instructions
- 1Begin lying on your back with your hands extended above you toward the ceiling.
- 2Bring your feet, knees, and hips up to 90 degrees.
- 3Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
- 4Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
- 5Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
- 6Stay tight and return the working leg to the starting position.
- 7Repeat on the opposite side, alternating until the set is complete.
About Dead Bug
The dead bug is a bodyweight isolation drill that teaches the abs to stay stable while the arms and legs move in opposition. Beginner-friendly, it protects the lower back and builds foundational core control.
check_circleBenefits
- check_circleStrengthens the abs safely for the back while lying supine
- check_circleImproves coordination between the upper and lower limbs
- check_circleTeaches a neutral, braced trunk that transfers to every lift
lightbulbExecution tips
- lightbulbActively press the lower back into the floor throughout the movement
- lightbulbLower the opposite arm and leg slowly while exhaling
- lightbulbKeep a range where the back never lifts off the ground
- lightbulbMove one side at a time, smoothly and without jerking
warningCommon mistakes
- warningLetting the lower back arch as the leg extends
- warningMoving too fast and losing abdominal control
- warningHolding the breath instead of exhaling on the extension
- warningFully straightening the leg when mobility isn't sufficient
helpFrequently asked questions
Is the dead bug effective for beginners?expand_more
Yes, it's one of the best entry exercises for learning to brace without stressing the back.
How often should I do it?expand_more
3 to 4 times a week works well: it's low-impact and can be trained frequently.
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