Dead Bug

BodyweightBeginnerIsolationEach side
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Quick answer

Dead Bug is a beginner isolation bodyweight exercise that mainly works the abs, with the quads assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

Secondary

How to do Dead Bug

  1. 1

    Lie down on the floor looking at the ceiling with your arms extended out towards the ceiling. Bend your knees and lift them up with your legs up into a 90 degree position.

  2. 2

    Straighten your right leg out towards the floor but not touching it. While doing so, also stretch your left arm back and straight. Try to make sure your back doesn't arc as you do so.

  3. 3

    Pause the contraction for a moment at this point then slowly return to the starting position.

  4. 4

    Repeat the action on the other side.

Form cues

  • Keep the position of your pelvis throughout the exercise to prevent your lower back from arcing as you lower your leg.
  • Perform the reps very slowly, don't rush it!.

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