Dead Bug
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The Dead Bug is a bodyweight core stability exercise performed lying on your back, where you alternately extend and lower opposite arm and leg combinations while keeping your lower back pressed to the floor. Its primary purpose is to build anti-extension strength and coordination in the core, enhancing spinal stability and posture. It mainly targets the abs, including the transverse abdominis and rectus abdominis, and benefits beginners, athletes, and anyone rehabilitating back issues by minimizing injury risk through controlled movement.
How to Perform Dead Bug
- 1Lie on your back on a mat with knees bent at 90 degrees and shins parallel to the floor, arms extended straight up toward the ceiling, palms facing each other.
- 2Engage your core by pressing your lower back firmly into the floor (no arching).
- 3Inhale to prepare, then exhale as you slowly extend your right arm overhead and left leg straight out toward the floor, keeping your lower back pressed down.
- 4Inhale as you return the right arm and left leg to the starting position, maintaining core engagement.
- 5Exhale as you extend your left arm overhead and right leg straight out toward the floor, again keeping the lower back flat.
- 6Inhale to return to the start, completing one rep per side (alternate for desired reps).
- 7Key form tips: Move slowly to control the motion—avoid any lower back arching or momentum; keep shoulders and hips stable; if too challenging, reduce range of motion on legs/arms. Common mistakes: Rushing the movement or letting the back lift off the floor.
