How to do a Dead Bug

Authored by Fitbod

About Dead Bug

Sets Logged
1,973,874
Popularity Rank
75th
Difficulty
Beginner
Abs Strength
98 mSCORE 9th
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles
None

Instructions: How To

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.

  1. Lie on your back with your arms vertically extended and your hips, knees, and feet at 90 degrees.
  2. Brace your torso by breathing into your stomach and flexing your abdominal muscles in order to keep your lower back against the floor.
  3. Forcefully exhale through pursed lips while extending one leg out while simultaneously extending the opposite arm overhead to the floor.
  4. Return your extended leg and arm back to the starting position before extending the opposite leg and arm.

Common 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.

Reps & Weight: How much to lift

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.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Reps & Weight