Dead Bug (version 2)
- Músculo objetivo
- Iliopsoas, Rectus Abdominis
- Músculos sinergistas
- Gluteus Maximus, Quadriceps
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The dead bug (version 2) is a bodyweight core exercise that targets the deep hip flexors (iliopsoas) and the front of your abs (rectus abdominis), with the glutes and quadriceps assisting as you control each limb. Performed lying on your back while extending an opposite arm and leg, it trains anti-extension core stability and is well suited to beginners and warm-ups.
Cómo hacer el Dead Bug (version 2)
- 1Lie flat on your back with your arms reaching straight up toward the ceiling over your shoulders.
- 2Lift your legs and bend your hips and knees to roughly 90°, so your shins are parallel to the floor (tabletop position).
- 3Brace your abs and gently flatten your lower back into the floor, removing any gap beneath it.
- 4Slowly lower your right arm overhead and straighten your left leg toward the floor at the same time, keeping both a few inches off the ground.
- 5Stop before your lower back arches up, then return your arm and leg under control to the starting position.
- 6Repeat on the opposite side, lowering your left arm and right leg together.
- 7Continue alternating sides for your target reps, keeping the movement slow and controlled throughout.
- 8Finish by returning both legs to the floor and resting flat on your back.
Consejos de técnica
- Keep your lower back pressed into the floor for the entire set — this is what loads the abs and hip flexors instead of the spine.
- Move slowly and exhale as you extend the arm and leg, focusing on control rather than range or speed.
- Only lower the limbs as far as you can while keeping your back flat; shorten the range if your back starts to lift.
- Keep your neck and shoulders relaxed against the floor rather than tensing your head upward.
Errores comunes
- Letting the lower back arch off the floor as the leg extends, which shifts load onto the spine and removes tension from the abs.
- Rushing the reps and using momentum, which lets bigger muscles take over and cuts the core out of the work.
- Holding your breath instead of exhaling on the extension, which makes it harder to keep your midsection braced.
- Extending the leg too low too soon, breaking your brace before you have the control to keep your back flat.
Preguntas frecuentes
What muscles does the dead bug (version 2) work?
It primarily works the hip flexors (iliopsoas) and the front of your abs (rectus abdominis), with the glutes and quadriceps assisting as you control and extend each leg.
Is the dead bug good for beginners?
Yes. It is a low-impact bodyweight move done lying on your back, so it is gentle on the spine and easy to scale by shortening how far you lower each arm and leg.
How many sets and reps should I do?
Start with 2–3 sets of 8–12 slow reps per side. Prioritize control and a flat lower back over chasing higher rep counts.
Why does my lower back arch during the dead bug?
It usually means you extended the limbs too far for your current core strength. Reduce the range and keep your back pressed to the floor, then extend further as control improves.
