Dead Bug
- Target muscle
- Rectus Abdominis
- Synergist muscles
- Gluteus Maximus, Quadriceps
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The dead bug is a bodyweight core stability exercise that primarily targets the rectus abdominis (the front of your abs), with the glutes and quadriceps assisting as you extend each leg. Performed lying on your back while moving opposite arm and leg, it trains your core to resist arching (anti-extension) and is a safe, beginner-friendly way to build a stronger, more stable midsection.
How to do the Dead Bug
- 1Lie on your back and raise your arms straight up toward the ceiling, directly over your shoulders.
- 2Lift both knees so your hips and knees are bent at 90 degrees, with your shins parallel to the floor (tabletop position).
- 3Press your lower back flat into the floor and brace your core, exhaling to close the gap between your spine and the ground.
- 4Slowly lower your right arm overhead and extend your left leg out straight, stopping just before they touch the floor.
- 5Keep your lower back glued to the floor the entire time — do not let it arch up.
- 6Return your arm and leg to the starting position under control, then repeat on the opposite side.
- 7Move slowly and continue alternating sides for the prescribed number of reps.
Form tips
- Exhale as you extend your limbs out and keep your ribs pulled down toward your hips to maintain a braced core.
- Reduce the range — extend your leg only partway or keep a slight bend in the knee — if your lower back starts to lift.
- Move at a deliberate, controlled tempo rather than rushing; this is a stability drill, not a speed drill.
- Squeeze the glute of the extending leg to keep the hip long and reinforce a neutral, flat-back position.
Common mistakes
- Letting the lower back arch off the floor as the leg extends, which removes the anti-extension challenge and stresses the spine.
- Holding your breath instead of exhaling on the extension, which makes it harder to keep the core braced.
- Moving too fast and using momentum, so the abs stop working and the rep loses its stabilizing benefit.
- Dropping the arm and leg all the way to the floor and resting there, which breaks core tension between reps.
Frequently asked questions
What muscles does the dead bug work?
It primarily works the rectus abdominis (the front abdominal muscles), training them to resist your lower back arching. The glutes and quadriceps assist as you extend and control each leg.
Is the dead bug good for beginners?
Yes. It is a bodyweight movement with no equipment and a low injury risk, and you can scale the difficulty by reducing how far you extend your arm and leg. It is a great starting point for building core stability.
Why does my lower back keep arching during the dead bug?
Your core is releasing its brace before the limbs finish moving. Extend your leg a shorter distance, exhale firmly, and actively press your lower back into the floor; build up the range as your control improves.
How many sets and reps should I do?
A good starting point is 2 to 3 sets of 8 to 12 slow, controlled reps per side. Prioritize keeping your lower back flat over adding reps or speed.
