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Dead Bug Drag to rotate
Core & Abs

How to do Dead Bug

The dead bug extends the opposite arm and leg while lying on your back, training deep core stability.

Difficulty
Beginner
Equipment
None or Yoga Mat
Sets & reps
3 sets of 8-10 reps per side

Target muscles

  • Transverse Abdominis
  • Rectus Abdominis

Also works

  • Obliques
  • Hip Flexors
  • Shoulders
PrimarySecondary
Technique

Step-by-step instructions

  1. Lie on your back with arms pointing to the ceiling.
  2. Lift your legs into a tabletop position, knees bent at 90 degrees.
  3. Slowly extend your right arm overhead and your left leg out straight.
  4. Return to the start position with control.
  5. Repeat with the left arm and right leg.

Common mistakes

  • Arching the lower back off the floor.
  • Moving too fast.
  • Holding the breath.
  • Extending the same-side arm and leg.

Benefits

  • Builds deep core stability.
  • Protects the lower back.
  • Improves coordination.
  • Beginner-friendly and low impact.

Dead Bug for Deep Core Stability

The dead bug teaches you to keep your spine stable while your arms and legs move, exactly what your core does in everyday life. It is safe for beginners and loved by physiotherapists for building a strong, protected lower back.

Focus Points:

  • Keep your lower back pressed into the floor.
  • Move slowly and breathe out as you extend.
  • Only lower the limbs as far as you can control.
Keep going

More Core & Abs exercises

Leg raises

Leg raises primarily target the hip flexors and abdominal muscles, including the rectus abdominis and obliques.

Intermediate Rectus Abdominis (Lower)

Opposite Arm to Leg Crunch

Opposite Arm to Leg Crunch primarily targets the core muscles, including the rectus abdominis, obliques, and hip flexors, promoting overall core stability and strength.

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V-ups

V-ups primarily target the abdominal muscles, including the rectus abdominis (six-pack muscles), transverse abdominis, and obliques, while also engaging the hip flexors and lower back to a lesser extent.

Advanced Rectus Abdominis

Plank

The plank exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, obliques, and erector spinae. It also engages the shoulders, arms, and glutes for stability.

Beginner Transverse Abdominis

Side plank

Side plank primarily targets the muscles of the core, including the obliques, transverse abdominis, and quadratus lumborum, while also engaging the glutes, shoulders, and hips for stability and balance.

Intermediate Obliques

Bicycle crunch

Bicycle crunches primarily target the rectus abdominis (six-pack muscles) along with the obliques (side abdominals), hip flexors, and lower back muscles, providing a comprehensive core workout.

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Bent over twist

Bent-Over Twists primarily target the obliques (internal and external), while also engaging the erector spinae (lower back), glutes, hamstrings, and deep core muscles for stabilization, promoting core strength and rotational control.

Beginner Obliques

Crunches

Crunches curl the shoulders off the floor to strengthen the rectus abdominis, the classic six-pack muscle.

Beginner Rectus Abdominis
Train Dead Bug in 3D