Dead Bug
Learn how to do dead bug with a clear setup, controlled movement, and a technique you can repeat.
How to do dead bug
- Begin lying on your back with your hands extended above you toward the ceiling.
- Bring your feet, knees, and hips up to 90 degrees.
- Exhale 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.
- Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
- Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
- Stay tight and return the working leg to the starting position.
- Repeat on the opposite side, alternating until the set is complete.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do dead bug?
Begin lying on your back with your hands extended above you toward the ceiling. Bring your feet, knees, and hips up to 90 degrees. Exhale 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.
What muscles does dead bug work?
Dead Bug primarily trains the abdominals and trunk. The exact demand depends on your setup, range, and chosen load.
What is the best technique for dead bug?
Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control.
What can I do instead of dead bug?
Related options include Cross-Body Crunch, Crunch - Hands Overhead, Crunch - Legs On Exercise Ball. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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