# Dead Bug

A supine core stability exercise targeting the abs and hip flexors. Builds anti-extension control for beginners, athletes, and rehabilitation settings.

- Beginner · Isometric
- Equipment: 
- HD video: https://media.seto.fit/exercises/dead-bug/video/male.mp4
- HTML: https://seto.fit/exercises/dead-bug/

## Muscles worked

- Abs: 9/10
- Hip flexors: 5/10
- Lower back: 2/10

## How to do the Dead Bug

1. Lie on your back, knees bent, arms straight up above your shoulders.
2. Slowly reach one arm up and extend the opposite leg forward a little.
3. Stop if your lower back lifts off the floor—keep it pressed down gently.

### Full technique — 7 steps

1. Lie on your back with hips and knees bent to 90 degrees and arms straight above shoulders.
2. Flatten your lower back into the floor and lightly exhale to set your ribcage down.
3. Keep one arm and one leg still as you slowly reach the opposite arm overhead.
4. At the same time, extend the opposite leg forward until the heel hovers just above the floor.
5. Stop the range before your lower back lifts or your ribs flare upward.
6. Bring the arm and leg back to the starting position without losing floor contact.
7. Repeat on the other side, alternating controlled reps from side to side.

## Common mistakes

- Lower back arching off floor
- Reaching too far too soon
- Ribs flaring during arm reach
- Moving both sides at once

## Form cues

- Keep ribs down
- Reach long, not fast
- Exhale during the reach
- Stop before back lifts

## How much to do

- **Muscle growth**: 3–4 sets of 8–12 reps · rest 45 s · 3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 12–20 reps · rest 30 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Dead Bug work?

Primary: Abs 9/10. Also works: Hip flexors 5/10, Lower back 2/10.

### When should I do the Dead Bug in a workout?

Accessory. Goes after the main lifts. ≈ 5 min with rest.

### How many sets and reps of the Dead Bug?

Muscle growth: 3–4 sets of 8–12 reps, rest 45 s, 3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 30 s, 3–4 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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