Core exercise
Dead Bug
Core control with alternating arms and legs, keeping your lower back steady.
- Primary muscleCore
- Also worksGlutes
- EquipmentBodyweight
- MovementCore
- LevelBeginner
- Core
- Glutes
- Bodyweight
How to do the Dead Bug
4 steps, in the order you do them.
- Lie on your back with your arms toward the ceiling and your hips and knees bent at 90 degrees.
- Slowly extend one arm behind your head and the opposite leg forward without touching your foot down.
- Return to the center without arching your lower back or holding your breath.
- Alternate sides with a range of motion you can control.
Muscles worked
Common Dead Bug mistakes
What goes wrong most often when you do the Dead Bug, and how to fix it.
Your lower back arches as you extend the leg.
Press your lower back into the floor and extend the leg only as far as you can keep it down.
The arm and leg on the same side move together.
Extend the opposite arm and leg: right arm with left leg, and vice versa.
Your knees come toward your chest in the starting position.
Start with your hips and knees at 90 degrees, with your thighs vertical.
Alternatives to the Dead Bug
They work the core with other equipment, including options for training at home.
Mobbe
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More core exercises
Decline CrunchCore · Bench
Cable Wood Chop High to LowCore · Cable machine
Hanging Knee RaiseCore · Pull-up bar and bodyweight
Bird DogCore · Bodyweight
Frequently asked questions
What muscles does the Dead Bug work?
The Dead Bug works mainly the core. It also works the glutes.