Waist Exercise · Body Weight
Dead Bug
The dead bug is a floor exercise in which opposite arms and legs move while the trunk stays steady. It is not a crunch: keep your head supported rather than pulling on your neck or repeatedly lifting your shoulders.
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- Waist
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- Abs
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Dead Bug
- Lie on your back with your head supported by the floor. Raise your arms toward the ceiling and bend your hips and knees to roughly right angles.
- Gently brace your abdomen and keep your ribcage and pelvis steady. Continue breathing rather than holding your breath.
- Slowly reach one arm behind you while extending the opposite leg toward the floor. Stop before your lower back arches or the movement becomes uncomfortable.
- Return both limbs to the starting position under control. Keep the other arm and leg steady.
- Repeat with the opposite arm and leg. Shorten the reach if you cannot keep your trunk still; you do not need to touch the floor.
Make the reach easier
Move one limb at a time or keep the moving knee more bent. Choose a range you can control without pain; stop if symptoms appear.
Quick Exercise Facts
Technique references: NASM dead bug exercise guide. Use a comfortable range and stop if the movement causes pain.
Practice and progression
Practice a small number of slow alternating reaches while you can keep your trunk steady and breathe comfortably. End the set when your back starts to arch. Build controlled range before adding repetitions; this is not a loaded crunch or a maximum-strength test.
Technique & Form Tips
The moving limbs change the demand on the abdominal muscles, which work to resist the lower back arching. Range and control matter more than reaching the floor or curling the trunk.
Common Mistakes to Avoid
- Arching the lower back: Shorten the arm or leg reach and keep the ribcage and pelvis steady.
- Lifting or pulling the head: Leave the head supported. This movement does not require a crunch or hands pulling behind the neck.
- Rushing the return: Return to the starting position before changing sides.
How to Breathe During This Exercise
Breathe steadily. A gentle exhale during the reach can help you maintain your brace without straining.
Add the Dead Bug to Your Custom Workout Routine
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Comfort and Control
Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Dead Bug mainly targets your Abs, with your Hip Flexors helping support the movement, along with your Lower Back.
More Waist Exercises
3/4 Sit-Up
45° Side Bend
Air Bike
Alternate Heel Touchers
Arm Slingers Hanging Bent Knee Legs
Arm Slingers Hanging Straight Legs
More Abs Exercises
Arms Overhead Full Sit-Up (male)
Assisted Hanging Knee Raise
Assisted Hanging Knee Raise With Throw Down
Assisted Lying Leg Raise With Lateral Throw Down
Assisted Lying Leg Raise With Throw Down
Assisted Motion Russian Twist
Equipment Alternatives
Don't have body weight? These target the same abs with different equipment.
Assisted Hanging Knee Raise
Assisted Motion Russian Twist
Band Alternating V-Up
Barbell Press Sit-Up
Featured in Curated Workouts
Train the Dead Bug with structured progression in these complete workout routines:
Quiet Apartment Workout: No Jumping
A 20-minute example session using quiet bodyweight movements without jumps.
30-Minute Dumbbell Metabolic Conditioning
A short dumbbell and bodyweight session with lower-body, push, pull and core work.
Dumbbell Workout Without a Bench: Full Body
An example full-body home session using dumbbells, bodyweight and a floor mat.
FAQ
- Is a dead bug the same as a crunch?
- No. In this demonstration the head remains supported while opposite limbs move. The aim is to resist unwanted trunk movement rather than curl the shoulders toward the knees.
- How low should my arm and leg reach?
- Only as far as you can keep your trunk steady and breathe comfortably. Shorten the reach if your lower back arches; touching the floor is not required.
- How can I make a dead bug easier?
- Try moving one limb at a time or keeping the moving knee more bent. Stop if the movement causes pain.