How to do a Dead Bug
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Dead Bug
Target muscles worked
Instructions for Proper Form
Dead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
- Lie on your back with your arms vertically extended and your hips, knees, and feet at 90 degrees.
- Brace your torso by breathing into your stomach and flexing your abdominal muscles in order to keep your lower back against the floor.
- Forcefully exhale through pursed lips while extending one leg out while simultaneously extending the opposite arm overhead to the floor.
- Return your extended leg and arm back to the starting position before extending the opposite leg and arm.
Tips & FAQs
Are Dead Bug's good for beginners?
Yes, the dead bug exercise is excellent for beginners. It is easy to learn, effective for strengthening the core, and helps improve coordination and stability. The dead bug exercise can be modified to match different fitness levels, making it a versatile and accessible option for those new to core training.
Common Form Mistakes
Resting Between Reps
Keep your core engaged for the duration of the exercise, even between reps. This exercise is designed to add instability that your core needs to compensate for. Keeping your core engaged throughout the exercise will improve the effectiveness of the exercise.
Sets & Reps Calculator
Average Dead Bug standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
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- intermediate4sets9reps11reps
- advanced4sets10reps12reps
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