Dead Bug
Lying on your back, moving opposite arm and leg away while the spine stays motionless — the dead bug looks like nothing and teaches everything. It trains the core's real skill: keeping the lower back stable while the limbs move, the same demand that shows up in squats, presses, running, and daily life. Coaches use it to build bracing that transfers, and it is one of the most back-friendly core drills there is.
How to do the dead bug, step by step
- Lie on your back with arms reaching straight up and hips and knees bent to 90 degrees, shins parallel to the floor.
- Exhale and press your lower back gently into the floor — this contact is the entire point.
- Slowly extend one leg toward the floor while lowering the opposite arm overhead.
- Stop just before the lower back peels off the floor; hover the heel above the ground.
- Exhale fully, then return the arm and leg to the start under control.
- Repeat with the opposite pair, alternating sides for the set.
Form cues that fix most reps
The floor is your coach — the instant your lower back loses contact, you have gone too far.
Move on the exhale; breathing out as the limbs extend keeps the abs engaged.
Slower is the progression: a 3 to 4 second extension is worth more than extra reps.
Common mistakes (and the fix)
Dead Bug sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Dead Bug FAQ
What muscles does the dead bug work?
The deep core — transverse abdominis and rectus abdominis — working to hold the pelvis and lower back still while the hip flexors and shoulders move the limbs. The value is in the anti-extension control, not in how hard any single muscle burns.
Why do dead bugs feel too easy?
Usually because the lower back is quietly arching or the tempo is too fast. Press the lower back into the floor, exhale completely as the limbs extend, slow each rep to 3 to 4 seconds, and hover the heel an inch off the ground — done this way, 3 sets of 6 to 8 per side is humbling.
Are dead bugs good for people with a cranky lower back?
They are widely used in rehab settings precisely because they train trunk control with the spine supported by the floor and no compressive loading. Stay within a range where the back keeps floor contact and there is no pain; as always with an existing condition, progress conservatively.
More core exercises
Track your dead bug progress.
Log sets in two taps, see last session's weights pre-filled, and watch your e1RM climb — free in your browser, works offline in the gym.