Core · Abs · Bodyweight
Dead Bug
The dead bug is lying on your back with the arms and legs raised and slowly lowering the opposite arm and leg while the lower back stays pressed to the floor. It teaches the abs to keep the spine still while the limbs move, which is the core's main job when lifting.
How to
Bodyweight- 1 Lie on your back, arms up, knees at 90°.
- 2 Lower the opposite arm and leg toward the floor.
- 3 Return and switch sides.
Tips
- Press the lower back into the floor and keep it there.
- Breathe out as the arm and leg lower.
- Move slowly; speed hides a lifting back.
Common mistakes
- Letting the lower back arch off the floor.
- Moving the same-side arm and leg.
- Rushing the reps.
Muscles worked
Main
- Abs (transverse abdominis, rectus abdominis)
Also working
- Obliques
- Hip flexors
Breathing and bracing
Breathe out slowly as the arm and leg lower, breathe in as they return.
Sets and reps
- Core control
- 3 sets of 6–10 reps per side, 1 min rest
- Warm-up
- 1–2 sets before squats or deadlifts
Setup
- 1 Lie on your back with the arms pointing at the ceiling.
- 2 Lift the legs with the knees bent at 90°, shins parallel to the floor.
- 3 Press the lower back flat into the floor.
Technique in detail
- Slowly lower one arm overhead and the opposite leg toward the floor.
- Keep the lower back pressed down the whole time.
- Stop just before the heel and the hand touch the floor.
- Return to the start and switch sides.
- Move slowly; slower is harder.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
It feels too easy. What am I missing?
Press the lower back into the floor harder and move slower. Holding light dumbbells makes it harder.
My lower back lifts. What should I do?
Shorten the range: lower the leg less far, or move only the legs until you can keep the back flat.
Why is it called the dead bug?
The starting position looks like an insect lying on its back.
Log it in Volu(me)
Add Dead Bug to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.