Dead Bug

Dead Bug


This exercise involves lying on your back with your arms and legs in the air, and then slowly lowering opposite limbs while keeping your core engaged. It is a great way to strengthen your abs and lower back muscles while improving stability and coordination.

Muscle Group

Equipment Required

Dead Bug Instructions

  1. Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.
  2. Slowly lower your right arm and left leg towards the ground, keeping them hovering just above the floor.
  3. Return to the starting position and repeat with your left arm and right leg.
  4. Continue alternating sides for the desired number of repetitions.

Dead Bug Form & Visual

Dead Bug

Dead Bug Benefits

  • Strengthens the core muscles, including the rectus abdominis, transverse abdominis, and obliques
  • Improves stability and balance
  • Helps prevent lower back pain by strengthening the muscles that support the spine
  • Can be modified for different fitness levels and abilities
  • Can be done without any equipment, making it a convenient exercise to do at home or while traveling

Dead Bug Muscles Worked

  • Rectus abdominis
  • Obliques
  • Transverse abdominis
  • Erector spinae
  • Glutes
  • Quadriceps
  • Hamstrings

Dead Bug Variations & Alternatives

  • Dead Bug with Leg Extension
  • Reverse Dead Bug
  • Weighted Dead Bug
  • Single Leg Dead Bug
  • Dead Bug with Arm Extension