Exercise library · Core

Dead Bug

Compound exercise targeting the abs with body weight. Keep the pelvis tucked and the core braced, moving slowly with no momentum.

Muscles worked

• Lower abs (primary)
• Obliques

Equipment

Bodyweight

How to do it

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.

Sets and reps to start with

3 sets of 12 reps, 45 s of rest between sets. Increase the load once you complete every set at the top of the rep range.

Similar exercises

• Lying Leg Raise
• Hanging Leg Raise
• Mountain Climbers
• Captain's Chair Leg Raise
• Reverse Crunch
• Plank

---

Log your dead bug and see the weight to try at every workout. Free, no ads.

Start for free → Download on the App Store