How to do the Dead Bug

Muscles worked: deep core muscles (transverse abdominis) and the abs, with the hip flexors working under control.

The dead bug is a slow floor exercise that teaches your core to hold your spine steady while your arms and legs move. It is a gentle, back-friendly way to train the abs.

How to do the Dead Bug

1. Lie on your back. Arms point at the ceiling, knees bent over your hips.
2. Press your lower back into the floor. Lower your right arm and left leg slowly.
3. Come back up and switch sides. Log 8 reps as one set.

Watch a short demo21 s video by Pursuit Physical Therapy. Opens YouTube.

Form cues

• Breathe out as the arm and leg go away from you.
• Move slower than feels natural.
• Only go as far as your back stays flat.

Common mistakes and fixes

Lower back arching away from the floor

Shorten the range. Lower the leg only until your back starts to lift, then return.

Moving too fast

Take about 3 seconds out and 3 seconds back.

Holding your breath

Breathe out as you extend, in as you return.

Avoid: Your lower back arching off the floor.

How heavy should you start?

Begin with just the legs, keeping the arms up, then add the arms when that is easy. Do 2 sets of 8 slow reps per side.

The method works for any lift: see how much weight a beginner should lift and sets, reps and rest.

Alternatives

If the machine is busy or you cannot use it, try: Bent-knee heel taps or Bird dog.

Questions about the dead bug

Is the dead bug good for beginners?

Yes. It is low impact, needs no equipment and the back stays supported by the floor.

How often should I do dead bugs?

2 to 3 times a week at the end of a workout is plenty. The skill matters more than the count.

Exercises that go well with it

• 
  Glute BridgeGlutes · 12 to 15 reps
• 
  Leg PressLegs · 10 to 12 reps
• 
  Seated Cable RowBack · 10 to 12 reps

Stop a set if you feel sharp pain, pinching or numbness, and ask a doctor or physiotherapist about it. Normal muscle burn is fine. Joint pain is not.