Exercise guide
Dead Bug
- Beginner
- Compound
- Rep-based
- Waist
The Dead Bug is a foundational core stability exercise that teaches you to move your limbs while maintaining a neutral spine and braced core. It effectively targets the deep abdominals and obliques by forcing the core to resist lumbar extension as the limbs extend.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your arms extended straight up toward the ceiling, shoulders retracted.
- Lift your legs and bend your knees to a 90-degree angle (tabletop position) so your knees are directly over your hips.
- Engage your core to press your lower back firmly into the floor, eliminating any gap between your spine and the mat.
How to do it
- Slowly lower your right arm behind your head while simultaneously straightening and lowering your left leg toward the floor.
- Exhale deeply as you extend, moving only as far as you can without your lower back arching off the floor.
- Inhale as you slowly return your arm and leg to the starting tabletop position with a controlled 2-second tempo.
- Repeat the movement on the opposite side (left arm and right leg) and continue alternating sides.
Form checklist
- Keep the lower back glued to the floor throughout the entire movement.
- Maintain a 90-degree bend in the stationary knee while the other leg extends.
- Ensure the moving arm and leg move at the same speed.
- Keep your neck relaxed and your chin slightly tucked to maintain a neutral cervical spine.
Pro tips
- Focus on the 'ribs to hips' cue to keep the ribcage down and prevent the chest from flaring.
- Imagine you are crushing a grape under your lower back to ensure constant spinal contact and maximum transverse abdominis engagement.
Make it harder
- Perform the movement with straight legs throughout the entire range of motion to increase the lever length and tension.
- Hold a light dumbbell or medicine ball between your hands to increase the stability demand on the upper core.
Frequently asked
- What muscles does the dead bug work?
- The dead bug primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the dead bug?
- The dead bug requires no equipment — just your body weight.
- Is the dead bug good for beginners?
- Yes. The dead bug is a beginner-friendly movement and a strong foundation to build on.