Hanging Deadbug

Muscles worked

Setup

1. Grasp the pull-up bar with a shoulder-width overhand grip and hang with arms fully extended.
2. Engage your lats by pulling your shoulder blades down and back, away from your ears.
3. Lift both knees until your hips and knees are bent at a 90-degree angle, creating the 'deadbug' starting position.

How to do it

1. Exhale and slowly lower one leg toward the floor, extending it fully while keeping the other knee tucked firmly at 90 degrees.
2. Maintain a 'hollow body' position, ensuring your ribcage stays down and your torso does not swing.
3. Inhale and return the extended leg to the starting 90-degree position with control.
4. Repeat the movement with the opposite leg, alternating sides for each repetition.

Form checklist

• Keep the stationary knee locked at a 90-degree angle throughout the set.
• Avoid arching the lower back or flaring the ribs as the leg lowers.
• Ensure the movement is slow and controlled to eliminate momentum and swinging.
• Keep your shoulders active and depressed to stabilize the upper body.

Pro tips

• Squeeze the glute of the extending leg at the bottom of the range to maximize the tension on the opposing lower abs.
• Focus on the 'ribs-to-hips' connection to prevent the pelvis from tilting forward as the leg descends.

Make it harder

• Perform the exercise with straight legs instead of bent knees to increase the lever arm and difficulty.
• Slow the eccentric (lowering) phase to a 4-second count to increase time under tension.

Frequently asked

What muscles does the hanging deadbug work?

The hanging deadbug primarily targets the abs and obliques, and also works the lats, rhomboids, and trapezius as secondary muscles.

What equipment do you need for the hanging deadbug?

The hanging deadbug uses pull up bar.

Is the hanging deadbug good for beginners?

The hanging deadbug is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques