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Dead Bug

The Dead Bug primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals

How to perform Dead Bug

  1. Step 1. Begin lying on your back with your hands extended above you toward the ceiling.
  2. Step 2. Bring your feet, knees, and hips up to 90 degrees.
  3. Step 3. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
  4. Step 4. Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
  5. Step 5. Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
  6. Step 6. Stay tight and return the working leg to the starting position.
  7. Step 7. Repeat on the opposite side, alternating until the set is complete.

Frequently asked questions

What is the primary technical cue for maintaining proper form during a dead bug?

The most critical cue is to press your lower back firmly into the floor throughout the movement. This ensures the deep core remains engaged and prevents the lumbar spine from arching.

Which muscles are primarily targeted by the dead bug exercise?

The dead bug primarily targets the rectus abdominis and the transverse abdominis. It also challenges the obliques to maintain pelvic stability during limb movement.

What is the most common mistake to avoid when performing dead bugs?

The most frequent error is moving too quickly, which uses momentum rather than muscle tension. Allowing the lower back to lift off the ground is another common mistake that reduces effectiveness.

How can a beginner simplify the dead bug if the full version is too difficult?

Beginners can keep their knees bent and tap their heels to the floor instead of straightening the leg. Alternatively, move only the legs while keeping the arms stationary to focus on pelvic control.

How should I program dead bugs into my core training routine?

Perform 2 to 3 sets of 10 to 15 controlled repetitions per side. They are best used as a warm-up to prime the core or as a supplementary movement on abdominal training days.

Sample sets & reps for Dead Bug

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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