Dead Bug

Dead Bug challenges the abdominals and hip flexors while the trunk resists arching or rotating.

Primary muscle

Abs

Primary musclesRectus abdominis, Iliopsoas

Secondary musclesObliques, Rectus femoris, Tensor fasciae latae

Equipment

Bodyweight

How to perform Dead Bug

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Lie on the back with the hips and knees bent to 90 degrees, arms pointing toward the ceiling, and the lower ribs heavy against the floor.
Exhale gently and brace so the pelvis and lower back remain still as the limbs begin to move.
Lower one arm overhead while extending the opposite leg toward the floor.
Stop before the heel touches down if the ribs lift or the lower back arches away from the floor.
Return to the centre under control and alternate sides without rushing the transition.

Bend the knees or use a smaller range as soon as the lower back starts to lift or arch.

Pause between repetitions and initiate with the abdominals instead of momentum.

Keep the head, shoulders, and upper back supported while the legs move.

Lower the legs slowly. The lowering part of the repetition still trains the muscles.

Lower back arching: Bend the knees or use a smaller range as soon as the lower back starts to lift or arch.
Shoulders losing support: Keep the head, shoulders, and upper back supported while the legs move.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Heel Tap Dead Bug: Keep the knees bent and tap one heel down at a time while the arms remain still.

Place Dead Bug after the main compound lifts, in a focused core block, or beside an exercise that does not require a fresh trunk.

Use two to four times per week while accounting for trunk work already supplied by squats, hinges, carries, and overhead lifting.

Goal	Sets	Reps or time	Rest	Effort and execution
Control / technique	2–3	5–8 reps	45–75 sec	Stop well before position changes
Strength / endurance	2–4	8–15 reps	60–90 sec	Stop while 1–3 good-form reps are still possible

Use Dead Bug after Deadlifts or Barbell Back Squats so abdominal fatigue does not affect the main lift.
Pair it with Bird Dog or Cable Pallof Press for a focused core block.

Scale the movement