CORE

Dead Bug vs Plank

Both train your core. Here's how they differ, and when to pick each one.

Side by side

Dead BugPlank
KitBodyweightBodyweight
Main musclesAbs, CoreCore
Also worksObliquesAbs, Glutes
Bench neededNoNo
One side at a timeYesNo
Works at homeYes, no kitYes, no kit
Starting loadYour bodyweightYour bodyweight

How each one feels

Dead Bug

  1. Slowly extend one arm back overhead and the opposite leg out straight — at the same time — while you breathe out.
  2. Return to the middle, then do the other arm and leg. That's one rep each side.

Watch out for: Lower back lifting off the floor.

Plank

  1. Squeeze your glutes and pull your ribs down.
  2. Breathe steadily and hold.

Watch out for: Hips sagging or piking up.

Dead Bug: pros and cons

  • + No kit needed, so you can do it anywhere.
  • + One side at a time helps even out imbalances.
  • + Really focused on your abs.
  • − Harder to add weight in small steps as you get stronger.
  • − Takes twice as long because you do each side.
  • − Can be awkward if your body needs looking after, or during pregnancy.

Plank: pros and cons

  • + No kit needed, so you can do it anywhere.
  • + Also works your abs and glutes.
  • − Harder to add weight in small steps as you get stronger.

Which should you pick?

  • Pick Dead Bug if you train at home, travel a lot, or want something you can do anywhere.
  • Pick Plank if you train at home, travel a lot, or want something you can do anywhere.
  • Dead Bug needs no kit, so it's great at home or when the gym's packed.
  • Dead Bug trains one side at a time, which helps even out imbalances.
  • Plank needs no kit, so it's great at home or when the gym's packed.
  • Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
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