Also known as: supine core stability, lying core control drill, supine alternating limb reach, lying opposite arm leg reach, antirotation core exercise

What is Dead Bug?

The Dead Bug is a lying core stability exercise that uses alternating opposite arm and leg movements to train the abs and deep core. It targets core muscles for control and lower-back stability. Difficulty: easy - suitable for beginners building foundational core strength and motor control.

How to Do Dead Bug

  1. Start supine position: Lie on your back with arms pointed to the ceiling, knees and hips at 90°. Press your lower back into the floor and keep your neck neutral.
  2. Engage your core: Brace your abs and draw the belly button toward the spine. Maintain lower-back contact with the floor to protect your lumbar region throughout each rep.
  3. Slowly extend limbs: Lower one arm and the opposite leg slowly toward the floor, keeping limbs long but not locked. Exhale as you initiate the descent for better control.
  4. Control the descent: Stop if your lower back starts to arch or when hand/foot is a few inches from the floor. Use slow, controlled movement - avoid momentum.
  5. Pause and maintain: Hold tension at the bottom for one to two seconds, keep steady breathing, and resist any back lifting. Focus on muscle engagement, not speed.
  6. Return and repeat: Inhale and return both limbs to the start with control, then alternate sides. Aim for 8-12 slow reps per side, adjusting for comfort and form.

Muscle Groups

Core

Description

Lie on your back, head resting on the floor, neck neutral. Extend your arms, pointing to the sky. Knees and hips bent to 90 degrees, in a ‘dead bug’ portion to start.
Engage your core, by pressing your lower back into the floor. Maintain this engagement throughout.
Slower lower opposite arm and leg. Exhale on the way down.
Keep tension at the bottom, don’t allow your leg to drop or back to arch.
Pause at the bottom, reaching outward with arm and leg.
Inhale and return to the start.

The key is time under tension, keep the core engaged throughout. Lower back should never lose contact with the floor.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Dead Bug?

The Dead Bug improves core stability, motor control, and anti-extension strength while reducing lumbar strain. It trains deep core muscles and coordination, helping protect the lower back during daily activities and other lifts.

What common mistakes should I avoid?

Common errors include letting the lower back arch, using momentum, flaring the ribs, and lowering too far. Keep the back pressed to the floor, move slowly, and prioritize control over range of motion.

How can I progress or regress this exercise?

To regress, reduce range of motion or perform single-limb lowers. To progress, add ankle weights, increase hold time, or combine with unstable surfaces. Alternatives include bird dog, dead-bug variations, and planks for added challenge.