Dead Bug
Build a strong core. Protect your back. Move better.
A simple but powerful exercise for core stability and control. Great for improving core strength, spinal stability, and movement control. The dead bug is a core stability exercise that helps you move your arms and legs while keeping your lower back pressed to the floor.
Benefits
- Improves core stability and control
- Strengthens deep core and spinal stabilizers
- Helps prevent lower back pain
- Improves coordination and movement quality
- Supports better posture and body awareness
- Great for all fitness levels and rehab
Muscles worked
Step by step
Start
Lie on your back. Lift your arms toward the ceiling and bring your knees to tabletop (hips and knees at 90°).
Extend
Slowly lower your right arm overhead and your left leg toward the floor. Keep your lower back pressed into the floor.
Return
Bring your arm and leg back to the starting position. Arms up, knees in.
Extend other side
Lower your left arm overhead and your right leg toward the floor with control. Keep your core engaged.
Return & repeat
Bring back to start and repeat on the other side. Continue alternating.
Common mistakes to avoid
- Lower back lifting off the floor
- Rushing the movement
- Letting arms or legs drop too low
- Not engaging your core
When to do it
- Warm-up to activate your core
- During your workout for core stability
- After workouts for recovery
- At home, at the gym, anytime
How much, how often
| Level | Reps (each side) | Sets | Frequency |
|---|---|---|---|
| Beginner | 6–8 | 2–3 | 2–3x / week |
| Intermediate | 8–12 | 3–4 | 3–4x / week |
| Advanced | 12–16 | 3–4 | 3–5x / week |
Progress by slowing down, adding a pause, or extending your arms and legs lower.
Tips for best results
- Keep your lower back pressed into the floor
- Engage your core the entire time
- Move slowly and with control
- Don't let your ribs flare or low back arch
- Breathe — exhale as you extend, inhale as you return