Dead Bug
Lying on the back, extend opposite arm and leg while pressing the low back into the floor, then alternate.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Abs
- Equipment
- Bodyweight
- Movement
- Core
How to do the Dead Bug
The dead bug is a floor exercise where you lie on your back and slowly extend opposite arms and legs while keeping your lower back flat. It teaches you to keep your trunk still while your limbs move, which carries over to lifting and running.
Set up
- 1Lie on your back with your arms reaching straight up over your shoulders.
- 2Lift your legs so your hips and knees are bent to 90 degrees.
- 3Exhale and brace so your lower back presses gently into the floor.
The movement
- 1Slowly reach one arm overhead and extend the opposite leg until it hovers above the floor.
- 2Keep your lower back in contact with the floor the whole time.
- 3Breathe out as you reach.
- 4Return to the start and repeat on the other side.
Cues
- Lower back stays heavy
- Exhale as you reach
- Move slowly
- Ribs down
Common mistakes
- Lower back arching off the floor.
- Shorten the reach, or keep the knee bent as the leg extends.
- Moving quickly.
- Take three to four seconds to reach and return.
- Holding your breath.
- Exhale fully on each reach and inhale as you return.
Also works: Obliques, Transverse abdominis, Hip flexors
Make it easier
Move only the legs and keep your arms still, or tap a bent leg's heel to the floor instead of straightening it.
Make it harder
Hold a light dumbbell in each hand, or move on to the Hollow Body Hold.
Sets and reps
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
- Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Beginner Full-Body · Full Body B3×10 @ BW
- Core & Conditioning Add-On · Core3×12 @ BW
- Home Bodyweight · Lower + Core3×12 @ BW
- Return to Training · Full Body (light)2×10 @ BW
Alternatives
Other exercises for the abs, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Dead Bug work?
- The Dead Bug mainly works the abs.
- What equipment do you need for the Dead Bug?
- None: it is a bodyweight exercise.
- How many sets and reps of the Dead Bug?
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
- What can I do instead of the Dead Bug?
- Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.
Program it for your clients
Coaches add the Dead Bug to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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