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Dead Bug

Step by step instructions, muscle activation and variants for the Dead Bug.

EasyAbs

About this exercise

The dead bug is a foundational core stability exercise performed on the floor. By extending the opposite arm and leg simultaneously while keeping the lower back pressed into the floor, it trains deep core control and anti-extension stability without loading the spine.

How to Perform

  • Lie on your back with arms extended straight toward the ceiling and knees bent at 90 degrees directly above your hips
  • Press your lower back firmly into the floor and engage your core throughout the movement
  • Slowly lower your right arm overhead toward the floor while simultaneously extending your left leg out straight
  • Pause just before your limbs touch the floor, keeping the lower back flat
  • Return your arm and leg to the starting position
  • Repeat on the opposite side, alternating for the desired number of repetitions

Muscle Activation

Primary
Abs
Secondary
GlutesQuadriceps

About the Dead Bug

The Dead Bug is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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