What is Dead Bug?
The Dead Bug is an easy lying core exercise that trains deep abdominal muscles and improves lumbar stability. It primarily targets the core (transverse abdominis and rectus abdominis), requires no equipment, and emphasizes keeping the lower back pressed to the floor for safe engagement.
How to Do Dead Bug
- Start position: Lie on your back, head neutral. Raise arms to the ceiling and bend hips and knees to 90°. Press lower back into the floor.
- Brace core: Exhale slightly and draw your belly toward the spine. Maintain firm lower-back contact and steady breathing before each rep.
- Lower opposite limbs: Slowly lower your right arm and left leg toward the floor while keeping core engaged and lower back pressed flat.
- Hold bottom: Pause briefly with tension at the bottom; avoid letting the leg drop or the low back arch. Keep control throughout.
- Return slowly: Inhale and bring the arm and leg back to the starting 90° position with controlled movement, maintaining core tension.
- Modify or progress: To regress, reduce range or perform single-arm lowers; to progress, extend range, slow tempo, or add ankle weights cautiously.
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
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Dead Bug?
The Dead Bug builds core stability, improves pelvic and lumbar control, and enhances motor control for safer movement patterns. It lowers injury risk, requires no equipment, and is suitable for beginners or rehab-focused training.
What common mistakes should I avoid with the Dead Bug?
Avoid arching the lower back, rushing the movement, holding your breath, or lowering too far. Also don't lift the head/neck or lose core tension—maintain slow, controlled reps with the low back pressed to the floor.
How can I progress or regress the Dead Bug?
Regress by shortening range of motion, keeping knees bent, or performing single-limb lowers. Progress by straightening the leg, increasing range, slowing the eccentric phase, adding light ankle resistance, or increasing hold time.