Dead Bug

Description

The dead bug is a foundational core stability exercise performed lying on your back. By slowly extending opposite limbs while keeping your lower back pressed flat to the floor, you train your deep core to resist arching, an essential skill for protecting the spine during heavy lifts and athletic movements.

Muscle Group

Abs, Waist

Equipment Required

Bodyweight

Dead Bug Instructions

Lie on your back with your arms reaching straight up toward the ceiling, palms facing each other.
Lift your legs so your knees are bent at 90 degrees and stacked directly over your hips (tabletop position).
Press your lower back firmly into the floor and brace your core. There should be no gap between your lower back and the ground.
Slowly extend your right arm overhead toward the floor while simultaneously straightening your left leg out, lowering them until they are just above the ground.
Throughout the movement, keep your lower back pressed into the floor. If it lifts off, you have gone too far. Exhale as you extend.
Return your arm and leg to the starting position under control, then repeat with the opposite arm and leg.
Continue alternating sides for the desired number of repetitions or time.

Dead Bug Form & Visual

Dead Bug Benefits

Strengthens the deep core muscles (transverse abdominis) that stabilize the spine
Trains anti-extension, an essential pattern for safe heavy lifting
Improves coordination between opposite limbs
Highly accessible: requires no equipment and is gentle on the lower back
Excellent warm-up for squats, deadlifts, and overhead pressing