Dead Bug

How to do the Dead Bug

1. Begin lying on your back with your hands extended above you toward the ceiling.
2. Bring your feet, knees, and hips up to 90 degrees.
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. Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
5. Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
6. Stay tight and return the working leg to the starting position.
7. Repeat on the opposite side, alternating until the set is complete.

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Spell Caster Dumbbell Bent Press Kettlebell Exercise Ball Pull-In Exercise Ball Kettlebell Pass Between The Legs Kettlebell Kettlebell Windmill Kettlebell Dumbbell Side Bend Dumbbell

Harder than the Dead Bug

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell

Superset the Dead Bug with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Stiff Leg Barbell Good Morning lower back Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back

Common questions

What muscles does the Dead Bug work?

The Dead Bug primarily works the abs. 3/4 Sit-Up, Ab Roller, and Air Bike train the same muscle, across 9 equipment types.

What equipment do you need for the Dead Bug?

None — the Dead Bug is bodyweight, so it works at home, in a hotel room or outdoors. 3/4 Sit-Up and Ab Roller also need nothing.

Is the Dead Bug suitable for beginners?

Yes, the Dead Bug is rated beginner. Hanging Leg Raise, Hanging Pike, and Bent Press are the progressions from here.

Where should the Dead Bug go in a workout?

Early — the Dead Bug is compound, working 1 muscle group, so run it first or second while you are fresh, then superset Hyperextensions With No Hyperextension Bench and Stiff Leg Barbell Good Morning later.

Similar exercises

3/4 Sit-Up Bodyweight Ab Roller Other Equipment Air Bike Bodyweight Barbell Ab Rollout Barbell Barbell Ab Rollout - On Knees Barbell Barbell Rollout from Bench Barbell