How to do the Dead Bug
- Lie on your back, knees bent, arms straight up above your shoulders.
- Slowly reach one arm up and extend the opposite leg forward a little.
- Stop if your lower back lifts off the floor—keep it pressed down gently.
Full technique — 7 steps
- Lie on your back with hips and knees bent to 90 degrees and arms straight above shoulders.
- Flatten your lower back into the floor and lightly exhale to set your ribcage down.
- Keep one arm and one leg still as you slowly reach the opposite arm overhead.
- At the same time, extend the opposite leg forward until the heel hovers just above the floor.
- Stop the range before your lower back lifts or your ribs flare upward.
- Bring the arm and leg back to the starting position without losing floor contact.
- 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
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.
