How To Do A Dead Bug
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The dead bug is a core exercise done lying on your back with your arms pointing at the ceiling and your knees bent at 90 degrees. You slowly lower one arm and the opposite leg toward the floor while keeping your lower back pressed down, then switch.
It teaches your deep core muscles to keep your spine still while your arms and legs move, which carries over to lifting, running and everyday life. It is also very easy on the back.
Dead Bug Quick Facts
| Primary Muscles | Deep core (transverse abdominis), abs |
| Secondary Muscles | Obliques, hip flexors |
| Equipment | None (a mat for comfort) |
| Level | Beginner |
| Sets And Reps | 2-3 sets of 6-10 reps per side |
How To Do A Dead Bug
- Lie on your back with your arms pointing straight up toward the ceiling.
- Lift your legs so your knees are bent 90 degrees and stacked over your hips.
- Press your lower back gently into the floor and brace your core.
- Slowly lower your right arm overhead and straighten your left leg toward the floor.
- Stop just before your back starts to lift, then return to the start.
- Repeat with the left arm and right leg, alternating sides.
Dead Bug Form Tips
- Breathe out as you extend. A long exhale helps keep the ribs down and the back flat.
- Only go as low as you can while keeping your lower back on the floor.
- Move slowly. This exercise gets harder the slower you go.
- Start with just the legs moving if the full version is too hard.
Common Mistakes To Avoid
- Arching the lower back. If your back lifts off the floor, shorten the range.
- Moving too fast. Speed hides a lack of control.
- Holding your breath. Breathe steadily so you learn to brace while breathing.
- Moving the same-side arm and leg. Use opposite arm and leg to train the core properly.
Muscles Worked
The transverse abdominis and rectus abdominis keep the lower back pressed into the floor. The obliques prevent twisting, and the hip flexors control the moving leg.
Dead Bug Variations
- Bird Dog: The same opposite-limb pattern on hands and knees.
- Plank: A static core hold.
- Leg Raise: A harder lower ab exercise.
- Dead Bug With Band: A band pulled overhead adds resistance.
- Reverse Crunch: Curls the hips for more lower ab work.
How Many Sets And Reps Should You Do?
Start with 2-3 sets of 6-10 reps per side. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.
Frequently Asked Questions
What Muscles Does The Dead Bug Work?
Mainly the deep core and the abs, with help from the obliques and hip flexors.
Is The Dead Bug Good For Beginners?
Yes. It is one of the safest core exercises because your back stays supported on the floor.
Why Is It Called A Dead Bug?
The starting position, on your back with arms and legs in the air, looks like an upturned bug.
More Exercise Guides
- How To Do A Plank
- How To Do A Bicycle Crunch
- How To Do A Bird Dog
- How To Do A Crunch
- How To Do A Leg Raise
- How To Do A Reverse Crunch
This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.