Abs · Bodyweight
Dead Bug
The dead bug is an anti-extension core stability exercise that trains the deep abdominals to resist spinal movement. It suits lifters of all experience levels and fits well as a warm-up core activator or within an abdominal training circuit.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Women
How to do it
- Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.
- Keep your lower back pressed against the floor throughout the exercise.
- Slowly extend one arm overhead while simultaneously extending the opposite leg.
- Return to the starting position, then repeat with the other arm and leg.
- Maintain core engagement and avoid arching your back.
Common mistakes
- Arching the lower back off the floor takes tension away from the abs and strains the lumbar spine.
- Rushing through the reps reduces time under tension and compromises movement quality.
- Holding your breath limits diaphragm engagement and impairs deep core activation.
- Dropping the heel straight down instead of extending the leg outward shortens the lever and lowers the difficulty.
Tips
- Exhale fully before moving to pull your ribs down and brace your lower back firmly against the floor.
- Lower your opposite arm and leg in unison over a controlled two- to three-second count.
- Reduce how low you extend your leg if you feel your lower back begin to peel off the mat.
Sets and reps
Perform 3 to 4 sets of 8 to 12 repetitions per side, resting 45 to 60 seconds between sets to build core stability and endurance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the dead bug safe if I have lower back pain?
It is generally spine-friendly because the floor supports your back, but stop immediately and consult a specialist if you feel pain.
What muscles does the dead bug work?
The primary targets are the transverse abdominis and rectus abdominis, with assistance from the obliques and hip flexors.
