- Start with arms up and hips and knees at 90 degrees, lower back resting on the floor.
- Lower the opposite arm and leg slowly without letting your back arch.
- Breathe out as you reach; a long exhale helps keep your ribs down.
- Move slowly, because speed hides mistakes.
- Level
- Beginner
- Trains
- Rectus abdominis, Deep abdominals, Obliques, Hip flexors
- Kit
- None (bodyweight), Exercise mat (optional)
What the dead bug trains and why it is worth doing
The dead bug trains your abs and deep trunk muscles to stop your lower back arching while your arms and legs move. It also works your hip flexors and builds coordination between opposite limbs. That is exactly the job your trunk does when you run, lift overhead or brace for a squat.
Because you are lying down and the load is light, it is one of the best starting points for anyone new to core training, returning after injury or pregnancy (with the go-ahead from a GP or physio), or struggling to feel their abs working in a plank. It also makes a smart warm-up before heavy lifting.
How to do a dead bug
- Lie on your back with your arms pointing straight up at the ceiling above your shoulders.
- Lift your legs so your hips and knees are bent to 90 degrees, shins parallel to the floor.
- Breathe out and gently draw your ribs down so your lower back rests lightly on the floor. Keep this position throughout.
- Slowly reach one arm back behind your head while straightening the opposite leg towards the floor, taking 2 to 3 seconds.
- Stop just before your lower back starts to lift or arch, then return to the start.
- Repeat with the other arm and leg. That is one rep per side.
Common mistakes
- Back arching off the floor. This is the very thing the exercise trains you to resist. Reduce the range until you can keep your back still.
- Rushing. Fast, flailing reps let momentum do the work. Slow down and control every inch.
- Holding your breath. Breathe out as you reach, and take a breath in at the start position before the next rep.
- Pressing too hard. Jamming your back into the floor with a big pelvic tilt is not the goal. Aim for gentle, steady contact.
- Moving the wrong limbs. Opposite arm and leg is the pattern. Same-side movements are a different, easier drill.
Easier and harder versions
To make it easier, move only your legs, tapping one heel to the floor with the knee still bent while your arms stay still. You can also move one limb at a time or shorten how far you reach.
To make it harder:
- Straighten your leg fully and lower it closer to the floor.
- Hold a light dumbbell or kettlebell above your chest.
- Hold a resistance band anchored behind your head for extra tension.
- Add a 2 to 3 second pause at full reach.
Once the dead bug feels easy, the bird dog and ab wheel rollout build on the same skill.
How to programme the dead bug
Do 2 to 3 sets of 6 to 10 slow reps per side, two or three times a week. It works well in a warm-up before squats or deadlifts, in a core circuit at the end of a session, or as part of a home routine on rest days.
Because it teaches you to keep your ribs and pelvis in line while breathing, it pairs well with learning to brace for heavy lifts; the guide to bracing and breathing explains the link. It is also a common early exercise in rehab for lower back pain, usually guided by a physio.
Every class at Lycan Strength is scalable, so basics like this are coached to your level. The 7-day free trial is a low-pressure way to see how that works.
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Questions
Is the dead bug good for beginners?
Yes. It is one of the best first core exercises because it is low load, easy to scale and teaches control rather than just endurance.
Why can't I keep my back flat during dead bugs?
You are probably reaching too far for your current strength. Shorten the movement, slow down and breathe out as you reach.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
