Dead Bug
A core stability exercise where you lower opposite arm and leg while maintaining a flat back.
Short answer
Dead Bug: a beginner bodyweight exercise for the core and hip flexors. It needs no equipment. A typical target: 3 sets of 10-15 per side. If it is still too hard, start with the easier variation, “Single Limb Dead Bug”. Once it feels easy, “Weighted Dead Bug” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Lie on back, arms toward ceiling.
Legs in tabletop position.
Lower opposite arm and leg.
Return and alternate.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the dead bug work?
The deep abdominal wall works to hold the lower back flat against the floor while the arms and legs move, which is exactly the coordination problem it exists to solve. The rectus abdominis stabilises rather than shortens. The hip flexors control the leg lowering eccentrically. It is a low-load exercise, and that is the point: it teaches you to keep a neutral spine while the limbs move independently, which is the pattern every harder core exercise depends on.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 10 to 15 per side, and it can be trained most days because the loading is light. Move slowly, taking three or four seconds per repetition. Progress by extending the limbs further and lowering them closer to the floor, not by adding speed or reps. It works well as a warm-up before heavier core or pressing work.
If you are stuck
Lower back arching is the only fault that really matters, and it means the limbs are travelling further than your control currently allows. Press the lower back into the floor and shorten the range until it stays there - you can put a hand under your back to check. Moving too fast makes the exercise easy and useless. Not alternating properly, or letting both sides move together, turns it into a different and easier movement.
Progressions
Level up your training
Dead Bug questions
Why is the dead bug good for back pain?
Dead bugs train core stability while keeping the spine in a neutral, supported position. Unlike crunches or sit-ups, there is no spinal flexion. The exercise teaches your core to protect your spine during movement.
How do I breathe during dead bugs?
Exhale as you extend your opposite arm and leg, inhale as you return to start. Maintain constant core engagement throughout - your lower back should stay pressed into the floor.
Why does my back arch during dead bugs?
Your core is not strong enough for the current variation. Reduce range of motion (dont extend as far) or do single limb movements until you can keep your back flat throughout.
Related Exercises
More Core exercises
Hollow Body Hold
The fundamental core position in gymnastics. Creates full-body tension and builds the foundation for advanced movements.
L-Sit
A static hold where you support your body with straight arms while holding legs extended horizontal. Builds tremendous core and hip flexor strength.
V-Sit
An advanced L-sit where legs are raised above horizontal, forming a V-shape with the body.
Ready to Practice Dead Bug?
Find a calisthenics park with open space near you and start training.