How to Do Dead Bug
Step-by-step instructions, muscles worked and workouts that use the dead bug.
| Main muscles | Abs |
| Also works | — |
| Equipment | Body Only |
| Level | Beginner |
| Type | Strength |
How to do it
- Begin lying on your back with your hands extended above you toward the ceiling.
- Bring your feet, knees, and hips up to 90 degrees.
- Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
- Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
- Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
- Stay tight and return the working leg to the starting position.
- Repeat on the opposite side, alternating until the set is complete.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Abs & Core Workout for Beginners5 exercises · about 31 min · BodyweightDumbbell Abs & Core Workout for Beginners5 exercises · about 31 min · DumbbellKettlebell Abs & Core Workout for Beginners5 exercises · about 31 min · KettlebellResistance Band Abs & Core Workout for Beginners5 exercises · about 31 min · Resistance BandHIIT Fat-Burning Workout for Beginners (No Equipment)8 exercises · about 30 min · BodyweightBeginner Dumbbell Full BodyFrom our videosCore Workout (No Crunches)From our videos
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