How to do the Dead Bug
Dead Bug is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the balance category. Secondary muscles engaged include Hip Flexors and Lower Back.
Dead Bug demonstration · © GymiaFit
Dead Bug at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors, Lower Back
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Dead Bug step by step
- 1Lie flat on your back with your arms extended towards the ceiling.
- 2Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
- 3Engage your core and lower back to press your lower back into the ground.
- 4Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
- 5Pause for a moment, then return to the starting position.
- 6Repeat the movement with your left arm and right leg.
- 7Continue alternating sides for the desired number of repetitions.
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Dead Bug — questions
What muscles does the Dead Bug work?
The Dead Bug primarily targets the Abs. It also recruits the Hip Flexors, Lower Back as secondary movers.
What equipment do I need for the Dead Bug?
None — the Dead Bug uses your bodyweight only, so it works at home with nothing but floor space.
Is the Dead Bug suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dead Bug?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dead Bug demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.