Dead Bug
Core
Bodyweight & Reps
Bodyweight
The dead bug is an anti-extension exercise that teaches core stability. Lying on your back, extend opposite arm and leg while keeping your lower back pressed into the floor.
How to Do Dead Bug
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees (tabletop position)
- Press your lower back firmly into the floor — there should be no gap
- Slowly extend the opposite arm overhead and the opposite leg forward simultaneously
- Return to the start position and repeat on the other side — alternate with control
Form Cues
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees (tabletop position)
- Press your lower back firmly into the floor — there should be no gap
- Slowly extend the opposite arm overhead and the opposite leg forward simultaneously
- Return to the start position and repeat on the other side — alternate with control
Common Mistakes to Avoid
- Letting the lower back arch off the floor as you extend — the core must keep it pressed down
- Moving too quickly instead of using slow, controlled 3-4 second extensions
- Only extending the leg without the arm (or vice versa) — the contralateral pattern is what makes this exercise effective
Muscles Worked
Primary
Rectus Abdominis
Transverse Abdominis
Secondary
Obliques
Hip Flexors
Erector Spinae
Recommended Sets and Reps
Strength
4-5 sets
5-8 reps
2-3 min rest
Hypertrophy
3-4 sets
8-15 reps
60-90s rest
Endurance
2-3 sets
15-25 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the dead bug work?
The dead bug primarily targets the rectus abdominis and transverse abdominis through anti-extension, with secondary work from the obliques, hip flexors, and erector spinae for spinal control.
How many dead bugs should I be able to do?
Beginners should aim for 8-10 reps per side, intermediates 12-15 per side, and advanced athletes 15-20 per side or add a resistance band or dumbbell for increased difficulty.
Dead bug vs plank — which is better?
Both train anti-extension, but dead bugs involve movement and teach coordinated limb control, while planks are static holds. Dead bugs are better for beginners and for core coordination; planks are better for sustained isometric core endurance.
Watch Form Guide on YouTube
Search for Dead Bug tutorials
Track Dead Bug in IronStreak
Track your Dead Bug progress privately — all data stays on your device. No account required. Free on iOS.