Dead Bug
Master the dead bug with proper form to strengthen your abs, lower back and overall core stability.
Watch animated demo (GIF)How to perform
Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees over your hips. Press your lower back into the floor and brace your core, keeping your ribs down. Slowly lower your right arm overhead and your left leg toward the floor at the same time, keeping both just hovering above the ground. Pause briefly, then return both to the starting position. Repeat on the opposite side, lowering your left arm and right leg. Breathe steadily and alternate sides, never letting your lower back lift off the floor, for the desired number of reps.
Muscles worked
The dead bug is an anti-extension core exercise: your abs work to stop your spine from arching while your limbs move away from your center. The slow, alternating motion trains coordination between your hips, core and shoulders.
- Abs — hold the spine flat against the floor
- Hip flexors — control the lowering leg
- Lower back — works with the abs to keep the pelvis neutral
- Shoulders — stabilize as the arm moves overhead
Make it easier
Lower only your legs with your arms held still, or only your arms with your legs tucked in. Reducing the range until your back stays flat is the fastest way to learn the pattern.
Make it harder
Straighten your legs more as they lower, slow the tempo to a four-second lowering phase, or hold the bottom position for a few seconds. Adding a light ankle weight is another step up.
Common mistakes
- Mistake: Letting the lower back peel off the floor. Fix: press your back down and reduce the range until you can hold it flat.
- Mistake: Rushing the movement for speed. Fix: move slowly and deliberately — the dead bug is about control, not pace.
- Mistake: Holding your breath. Fix: exhale as you lower each limb and inhale as you return to the start.
FAQ
Is the dead bug better than crunches for your back?
For most people, yes — it trains the core to resist movement rather than generate it, with your spine pressed safely into the floor. That anti-extension strength carries over to squats and deadlifts better than crunches.
Why is my lower back arching off the floor?
Your deep core is failing to hold the position, usually because the range is too big. Shorten the movement, keep your ribs down, and press your lower back into the floor on every rep.