Dead BugMuscles Worked
The dead bug works your abs, especially the deep core muscles that keep your lower back flat while your arms and legs move. It is an anti-extension drill, so the real work is resisting the arch, which makes it a great way to learn to brace.
PrimaryAbs
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Lie on your back and reach both arms straight up toward the ceiling, with your hips and knees bent to 90 degrees.
- Breathe out fully to bring your ribs down and press your lower back into the floor.
- Slowly straighten one leg, lowering the heel until it hovers just above the floor, without letting your back arch.
- Bring that knee back over your hip, then repeat with the other leg.
- Keep alternating slowly, holding the flat-back position for the whole set.
Form tips
- If your lower back lifts off the floor, shorten how far you lower the leg.
- Move slowly and breathe out as each leg extends to help keep your ribs down.
- To progress, lower the opposite arm overhead at the same time as each leg.
Why it made the list
No. 9 of 13
Best Ab Exercises
Anti-extension core exercise. Teaches proper bracing. Physical therapy staple that's excellent for core stability.
More ab exercises
See it on your own body map
Log your Dead Bug sets in KasMaker and watch your abs fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
