Straight Leg Dead Bug
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The Straight Leg Dead Bug is a bodyweight core exercise that challenges the deep abdominal stabilizers — primarily the transverse abdominis and rectus abdominis — by extending straight legs away from the body while maintaining a neutral spine. Keeping the legs fully extended increases the lever arm compared to the standard bent-knee dead bug, making it a more demanding option for building anti-extension core stability.
How to do the Straight Leg Dead Bug
- 1Lie flat on your back with your arms extended straight toward the ceiling, directly over your shoulders.
- 2Raise both legs until they are perpendicular to the floor with your hips at 90° and your knees fully extended.
- 3Press your lower back firmly into the floor and brace your core to eliminate any gap between your lumbar spine and the mat.
- 4Inhale to prepare, then exhale and slowly lower your right leg toward the floor while simultaneously lowering your left arm overhead.
- 5Continue lowering both limbs until they hover just above the floor, or until you feel your lower back beginning to lift — whichever comes first.
- 6Pause briefly at the bottom, then return your arm and leg to the starting position under control.
- 7Repeat on the opposite side — lowering your left leg and right arm together — to complete one full rep.
- 8Continue alternating sides for the target number of repetitions, maintaining constant lower-back contact with the floor throughout the set.
Form tips
- Move slowly and deliberately on every rep — momentum is the enemy of deep core engagement here.
- Keep your neck relaxed and your chin slightly tucked; avoid craning your head forward to watch your legs.
- Exhale forcefully as you lower your limbs to build intra-abdominal pressure and protect your spine.
- If your lower back lifts before your limbs reach the floor, shorten the range of motion until your core strength catches up with the lever demand.
Common mistakes
- Letting the lower back arch off the floor, which shifts load away from the core and onto the lumbar spine — treat any arch as a signal to cut the range of motion.
- Holding the breath during the lowering phase instead of exhaling, which reduces core tension and spinal stability.
- Rushing through the movement and relying on momentum rather than controlled muscular effort.
- Bending the knees during the descent, which shortens the lever arm and effectively converts the exercise back into the easier bent-knee dead bug.
- Raising the head and shoulders off the floor, which recruits the neck flexors and shifts focus away from the abdominals.
Frequently asked questions
What is the difference between the straight leg dead bug and the standard dead bug?
The standard dead bug starts with knees bent at 90°, shortening the lever arm and reducing the demand on the core. The straight-leg variation extends the legs fully, creating a longer lever that significantly increases the challenge for the transverse abdominis and rectus abdominis.
Is the straight leg dead bug suitable for beginners?
It is better suited to intermediate trainees who can maintain a flat lower back during the standard bent-knee dead bug. Master the bent-knee version first, then progress to straight legs once you can control your lumbar position throughout the full range of motion.
How many sets and reps should I do for the straight leg dead bug?
Two to three sets of 8–12 reps per side is a solid starting point. Prioritize quality over quantity — stop a set early if your lower back lifts off the floor.
Can the straight leg dead bug help with lower back pain?
Core stability exercises like this one are often used in rehabilitation programs because they build anti-extension strength without compressing the spine. Always consult a healthcare professional before training through pain.
