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Dead Bug

A slow, controlled core-stability exercise that trains the abs to resist movement while the limbs move independently.

Setup

Lie on your back, arms extended toward the ceiling. Knees bent at 90°, shins parallel to the floor.

Movement

Lower one arm and the opposite leg slowly. Extend them toward the floor without letting your lower back arch up off the ground. Stop just before touching the floor. Maintain tension and control rather than resting the limbs down.

Return

Return and switch sides. Bring the arm and leg back to the starting position, then repeat with the opposite limbs.

Common Mistake to Avoid

Letting the lower back arch off the floor. If your back lifts, the core has lost the stabilizing job this exercise is meant to train — that's the main thing to watch for.

Equipment None (bodyweight)
Primary Muscles Abs (transverse abdominis, rectus abdominis)
Secondary Muscles Hip flexors

Why it matters

Like the bird dog, the dead bug trains anti-extension core stability — the ability to keep your lower back from arching off the floor while your arms and legs move. It's frequently used as a foundational exercise for building core control before progressing to more dynamic ab work, and is often recommended for people managing lower-back sensitivity.

How to do it

  1. Lie on your back, arms extended toward the ceiling. Knees bent at 90°, shins parallel to the floor.
  2. Lower one arm and the opposite leg slowly. Extend them toward the floor without letting your lower back arch up off the ground.
  3. Stop just before touching the floor. Maintain tension and control rather than resting the limbs down.
  4. Return and switch sides. Bring the arm and leg back to the starting position, then repeat with the opposite limbs.

Common mistakes

  • Letting the lower back arch off the floor. If your back lifts, the core has lost the stabilizing job this exercise is meant to train — that's the main thing to watch for.
  • Moving too quickly. This is a slow, controlled exercise — speed undermines the entire point.
  • Extending the limbs too far. Lower only as far as you can control without your back arching, not necessarily all the way to the floor.
  • Holding the breath. Breathe steadily throughout — this isn't a strength exercise that requires bracing against heavy load.

Sets & reps by level

Beginner

3 sets of 8–10 reps per side, prioritizing a flat lower back over range of motion.

Intermediate

3–4 sets of 10–12 reps per side.

Advanced

3–4 sets of 12–15 reps per side, or add a light ankle weight for extra resistance.

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