Dead bug
- Muscle group
- Abdomen
- Primary muscles
- Abs
- Secondary muscles
- Obliques
- Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle directly over your hips.
- Press your lower back into the floor. Slowly lower your opposite arm and leg toward the floor at the same time. Go as low as you can without your back arching.
- Return to the starting position with control and repeat with the other arm and leg. Continue alternating sides.
Tips
- Before moving your limbs, press your lower back firmly into the floor and hold that contact throughout the entire repetition.
- Lower your arm and leg only as far as you can while keeping your lower back in contact with the floor, then return with the same controlled speed.
- Keep the stationary arm and leg still while the opposite limbs move, so each side works independently.
Common mistakes
- Allowing the lower back to lift away from the floor as the arm and leg descend, losing the stable position established at the start.
- Moving the arm and leg at different speeds or out of sync, so they do not reach their lowest point at the same time.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
