Dead Bug
Auto DetectedBodyweight core exercise that targets transverse abdominis and rectus abdominis to build anti-extension stability and coordination; suitable for beginners improving spinal control.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Hip Flexors
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Transverse Abdominis, Rectus Abdominis
Obliques
7/10External Obliques, Internal Obliques
Lower Back
6/10Erector Spinae
Hip Flexors
5/10Iliopsoas
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back on a mat with knees bent at 90 degrees over hips and arms extended toward ceiling. Press lower back into floor by engaging core.
- Inhale and slowly extend right arm overhead toward floor while straightening left leg toward floor.
- Keep lower back pressed flat and torso stable.
- Exhale and return right arm and left leg to start position.
- Repeat with left arm and right leg.
- Alternate sides in controlled manner.
- Continue for prescribed reps.
Coaching Tips
Form Cues
- Press low back down
- Keep core tight
- Move slowly and controlled
- Avoid twisting torso
- Breathe steadily
Breathing
Inhale as you extend limbs, exhale as you return to start while bracing core.
Tempo
3-1-3
Range of Motion
Extend arm and opposite leg just above floor without allowing lower back to arch off mat.
Safety
Safety Notes
- Avoid if acute lower back pain or injury
- Stop if sharp pain occurs
- Consult doctor for spinal conditions
- Modify for pregnancy
- Do not arch spine
Spotting
Not required; bodyweight exercise with no external load.
Common Mistakes
- Arching lower back
- Using momentum
- Allowing torso to rock
- Holding breath
- Extending too far too soon
When to Avoid
- Lower back injury
- Herniated disc
- Spinal stenosis
- Pregnancy
Flexibility Needed
- Adequate shoulder flexion
- Hip mobility for leg extension
Build Up First
- Basic core awareness
Also known as
Deadbug, Bug Exercise
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