How to Do Dead Bug

Learn how to do the Dead Bug with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Beginner   Equipment: No equipment

Muscles worked

core, abdominals

How to do it: step by step

1. Lie on your back with arms pointing at the ceiling and knees bent at 90 degrees over your hips.
2. Press your lower back flat into the floor and brace your core.
3. Slowly extend your right arm overhead and your left leg straight out, hovering just above the floor.
4. Pause, then return to the start position.
5. Repeat with the opposite arm and leg.
6. Alternate sides slowly, keeping your back pinned to the floor.

Tips

• If your back lifts off the floor, shorten the reach.
• Exhale as you extend; the breath helps you brace.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Dead Bug work?

The Dead Bug mainly works the core, abdominals.

How many reps of the Dead Bug should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

Is the Dead Bug good for beginners?

Yes. The Dead Bug is beginner friendly, so start with light effort and focus on form before adding reps.