Dead Bug
Works Abs, Core, with help from Obliques.
Set up
How to set up for the Dead Bug
- Lie on your back, arms pointing up, knees bent at 90° over your hips.
- Press your lower back into the floor.
Do the rep
How to do a Dead Bug with good form
- Slowly extend one arm back overhead and the opposite leg out straight — at the same time — while you breathe out.
- Return to the middle, then do the other arm and leg. That's one rep each side.
Common mistakes
Dead Bug form mistakes to avoid
- Lower back lifting off the floor.
- Moving the arm and leg on the same side.
- Rushing it.
Quick cue
Lower back flat to floor, exhale as limbs extend.
Not sure what weight to start with?
Gyde picks your first Dead Bug weight and adjusts it after every session.
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Dead Bug alternatives that work the same muscles
See all Dead Bug alternatives →Questions
Dead Bug FAQ
What muscles does the Dead Bug work?
Mainly your abs and core, with help from your obliques.
How many sets and reps of Dead Bug should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
Can I do the Dead Bug at home?
Yes, you don't need any equipment.
Is the Dead Bug good for beginners?
Yes, with good form. If you've got sore joints, start with one of the gentler alternatives below. Stop if anything hurts.
More for the same muscles
Other abs and core exercises
Your Gyde sets your Dead Bug weight and reps, and adjusts them after every session.
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