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Waist Exercise · Body Weight

Dead Bug exercise animation

Dead Bug

Category
Waist
Equipment
Body Weight
Target
Abs

The dead bug looks tame compared to crunches or planks, but it's one of the better tools for teaching the core to resist movement rather than create it. Extending opposite arm and leg while keeping the lower back pinned to the floor trains anti-extension control, the same skill that stabilizes the spine under a loaded squat or deadlift. Losing that flat back position is the tell that the range is too ambitious.

How to Do the Dead Bug

  1. Lie on your back and extend both arms straight up toward the ceiling.
  2. Bend your knees and raise your legs so your hips and knees each form roughly a 90-degree angle.
  3. Tighten your core and flatten your lower back firmly against the floor.
  4. Slowly extend and lower your right arm and left leg together toward the floor, keeping them straight and stopping just short of touching down.
  5. Hold briefly, then bring your arm and leg back to the starting position.
  6. Perform the same movement using your left arm and right leg.
  7. Keep alternating sides for the desired number of repetitions.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dead Bug primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Dead Bug work?
The Dead Bug primarily targets the abs, with the hip flexors and lower back assisting.
What equipment do I need for the Dead Bug?
The Dead Bug is done with no equipment — just body weight.
What's a good alternative to the Dead Bug?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.