Core · Abs
Dead bug
How to do the dead bug step by step: position, breathing, common mistakes and progressions. A back-friendly core exercise with no foot support.
| Focus | Abs · obliques, hip flexors |
| Movement | Core stability |
| Equipment | Bodyweight |
| Suggested sets | 3 × 10-12 c/lado |
| Estimated time | ≈ 5 min |
| Joints loaded |
Technique video
The dead bug is an ab exercise done lying on your back while moving your arms and legs alternately. Its goal is to train your core to keep your lower back still while your limbs move, which is exactly what your core needs to do when you walk, run or lift.
Because neither your feet nor your hands bear weight, it is an ideal alternative to the plank if your ankle, wrist or shoulder bothers you.
Muscles worked
The transverse abdominis and rectus abdominis keep the spine stable. The obliques stop the pelvis from rotating, and the hip flexors control the leg movement.
How to do it
- Lie on your back with your arms reaching toward the ceiling.
- Lift your legs with your knees bent at 90°, above your hips.
- Press your lower back into the floor by bracing your abs. There should be no gap underneath.
- Breathing out, slowly reach one arm back and extend the opposite leg forward, without touching the floor.
- Return to the center and repeat on the other side.
Common mistakes
- Lower back lifting off the floor as the leg extends. Shorten the range.
- Moving fast: this exercise is slow and controlled.
- Holding your breath.
- Moving the arm and leg on the same side.
Progressions
- Easier: move only the legs, or only the arms.
- Harder: hold a light dumbbell or a resistance band.
Do 8–12 reps per side.
Precautions
It does not load any joint significantly. It is one of the most recommended core exercises in lower-back rehab.
Log your sets for this exercise and see your progress month by month.
Start for freeIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.