Dead Bug
How to do the Dead Bug with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
,
Body Only
How to do the Dead Bug
- 1
Begin lying on your back with your hands extended above you toward the ceiling.
- 2
Bring your feet, knees, and hips up to 90 degrees.
- 3
Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
- 4
Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
- 5
Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
- 6
Stay tight and return the working leg to the starting position.
- 7
Repeat on the opposite side, alternating until the set is complete.
Log it, see it on your body.
Every Dead Bug set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Dead Bug fits
The Dead Bug shows up in training built around a specific goal. See how it fits:
More abs exercises
Dead Bug: common questions
What muscles does the Dead Bug work?
The Dead Bug primarily works the Abs.
Is the Dead Bug suitable for beginners?
Yes. The Dead Bug is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Dead Bug?
None. The Dead Bug is a bodyweight exercise, so you can do it without any equipment.
Is the Dead Bug a compound or isolation exercise?
The Dead Bug is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Dead Bug with correct form?
Begin lying on your back with your hands extended above you toward the ceiling. Follow the full step-by-step above for the complete movement.
Log your Dead Bug sets, free.
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