TETSUDead Bug
The Dead Bug is a bodyweight exercise for the core that primarily targets the abs, with the hip flexors and lower back assisting. Follow the 7 steps below for correct form, with an animated demonstration.
abswaist
hip flexorslower back
body weight
How to do the Dead Bug
- Lie flat on your back with your arms extended towards the ceiling.
- Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
- Engage your core and lower back to press your lower back into the ground.
- Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
- Pause for a moment, then return to the starting position.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Common questions
What muscles does the Dead Bug work?
The Dead Bug primarily targets the abs. The hip flexors and lower back work as supporting muscles.
What equipment do I need for the Dead Bug?
None. The Dead Bug uses your body weight only, so you can do it anywhere.
How many sets and reps of the Dead Bug should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dead Bug suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
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