Dead Bug
Muscles worked
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 exercise that teaches you to stabilise the abs while the arms and legs move in opposition. Lying on your back, arms reaching to the ceiling and knees bent at 90°, you slowly extend one arm and the opposite leg without ever letting the lower back lift off the floor. It is that control of the pelvis that does all the work. Ideal for beginners, it protects the lower back and lays the foundations of trunk control, useful later on all big lifts such as the squat or deadlift.
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.
How do I know I'm doing the dead bug right?expand_more
The lower back must stay pressed into the floor throughout: slide a hand underneath, it should not be able to move. If the back arches when you extend the leg, slow down and reduce the range.
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