Smart Workout Diary

Dead Bug

The dead bug is a supine core-stability exercise in which you lower opposite arms and legs while keeping the trunk still. It primarily trains the abdominal muscles, especially deep core control, while the hips and shoulders move. It supports improved lumbopelvic control, posture, and bracing for everyday movement and strength training.

Demonstration

Dead Bug — demonstration 1
Dead Bug — demonstration 2

Instructions

  1. Set up: Lie on your back with arms extended toward the ceiling and hips and knees bent to about 90 degrees. Keep your knees over your hips.
  2. Brace: Gently flatten your low back toward the floor by exhaling and tightening your abdominals. Maintain a neutral, comfortable neck position.
  3. Lower opposite limbs: Slowly extend one leg toward the floor while reaching the opposite arm overhead. Move only as far as you can without your low back arching or lifting.
  4. Return: Exhale as you bring the arm and leg back to the starting position with control.
  5. Alternate sides: Repeat with the other arm and leg, keeping the pelvis and rib cage still throughout each repetition.
  6. Finish safely: Use a smaller range of motion or bend the moving knee more if you cannot maintain trunk position. Stop if the movement causes pain.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize trunk control: Keep the ribs down and avoid allowing the low back to arch as the limbs move.
  2. Move slowly: A deliberate, controlled reach is more useful than extending the arm or leg farther.
  3. Breathe continuously: Exhale during the return and avoid holding your breath while bracing.
  4. Scale the movement: Shorten the limb reach or keep the moving knee bent until you can hold the pelvis steady.
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