Dead Bug
CoreMuscles worked
corehip flexors
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- 8–12 reps per set. Then do the same on the other side.
How to do it
- Lie on your back with your arms reaching toward the ceiling and your knees bent over your hips.
- Press your lower back gently into the floor and brace your abs.
- Slowly lower one arm overhead and the opposite leg toward the floor.
- Stop just before they touch, keeping your back flat the whole time.
- Return with control, then repeat with the opposite arm and leg.
How to breathe
Let the breath lead: inhale as you open, exhale as you round.
Common mistakes
Letting your lower back peel off the floor. Press it down, and end the set the moment you cannot.
Rushing. Speed hides the range; slow down until the last rep looks like the first.
Holding your breath under tension — it spikes the strain and drains you early. Keep it moving.
Frequently asked questions
- Which muscles does Dead Bug work?
- Dead Bug mainly works your core. It also engages your hip flexors.
- What equipment do you need for Dead Bug?
- None — Dead Bug is a bodyweight move you can do anywhere.
- Is Dead Bug good for beginners?
- Yes — Dead Bug is beginner-friendly. Start slow and keep your form clean.
- How many reps of Dead Bug should you do?
- 8–12 reps per set. Then do the same on the other side.