How to Do the Dead Bug
The dead bug is a core exercise where you lie on your back and lower opposite arm and leg toward the floor without letting your lower back lift. It trains the deep abs to control the spine while your limbs move, which is useful for anyone with a weak or sore trunk. It is a beginner-friendly drill and a good warm-up for squats and deadlifts.
Log every set of your Dead Bug in Superlift
Muscles worked
Primary
- Abs
Secondary
- None to speak of
How to do the Dead Bug
- 1
Lie on your back with your arms pointing at the ceiling and knees bent at 90 degrees over your hips.
- 2
Press your lower back gently into the floor and keep it there.
- 3
Exhale and slowly lower your right arm overhead and your left leg toward the floor.
- 4
Stop before your lower back arches.
- 5
Bring your arm and leg back to the start.
- 6
Repeat on the other side.
- 7
Move slowly and keep breathing.
Form cues to remember
- Lower back stays glued to the floor
- Move slowly and breathe out
- Opposite arm and leg together
- Ribs down, abs braced
Dead Bug video tutorial
Common mistakes
Lower back arching
Reduce the range or move only the legs until you can keep your back flat.
Moving too fast
Take two to three seconds each way.
Holding your breath
Exhale as you lower each arm and leg.
Neck tension
Rest your head and keep your chin tucked slightly.
Sets and reps
| Endurance | 2–3 sets of 8–12 reps per side, 30–45 sec rest |
|---|---|
| Strength | 3 sets of 6–10 slow reps per side, 45 sec rest |
If your lower back lifts off the floor, shorten the range; the exercise only works if the back stays flat.
Superlift for iPhone
Track your Dead Bug and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Dead Bug FAQ
What does the dead bug exercise work?
It trains your deep abs, especially the transverse abdominis and rectus abdominis, plus the hip flexors. Its main job is teaching the trunk to stay stable while your arms and legs move.
How do I make the dead bug harder?
Slow it down, hold a light dumbbell in each hand, or add ankle weights. You can also pause for a few seconds with your arm and leg extended.
Why can't I keep my back flat during a dead bug?
Your legs are probably dropping too far. Shorten the range, tuck your ribs down and move more slowly until your abs can hold the position.
