Muscles worked
What the dead bug trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Lie down. Lie on your back on a mat with your head resting on the floor and your chin slightly tucked.
- 02
Arms up. Reach both arms straight up so your hands are over your shoulders, fingers pointing at the ceiling.
- 03
Legs in tabletop. Lift your legs so your hips and knees are both bent to 90 degrees, knees over your hips and shins parallel to the floor.
- 04
Ribs down. Breathe out and draw your ribs down toward your hips until your lower back rests gently against the floor with no arch. You only need to remove the gap, not crush your back into the mat.
- 05
Brace. Tighten your stomach as if bracing for a light poke. Keep breathing; this is a brace, not a held breath.
Step by step
How to do the dead bug
- 01
Reach. Slowly lower your right arm back toward the floor behind your head and extend your left leg out long, heel low, both at the same time.
- 02
Stop short. Lower them until they hover just above the floor, or stop sooner if your lower back starts to lift. Range only counts while your back stays down.
- 03
Breathe out. Exhale through your mouth as you reach, which helps keep your ribs down and your abs working.
- 04
Return. Bring the arm and leg back to the start with the same slow control, knee back over your hip and hand back over your shoulder.
- 05
Switch sides. Repeat with your left arm and right leg. Count your reps per side.
Cues to say in your head
- Ribs down
- Low back stays down
- Opposite arm, opposite leg
- Reach long, move slow
- Breathe out as you reach
- Hover, don't drop
Fix these first
Common mistakes
Lower back arching off the floor
Shorten the reach so your heel and hand stop higher, and breathe out harder as you extend. Only go as low as you can keep your back pressed down.
Moving too fast
Take about two or three seconds out and the same back. Speed lets momentum do the work your abs should be doing.
Same-side arm and leg moving
Pair your right arm with your left leg, then switch. Opposite arm and leg is the standard pattern, and it adds a twist your obliques have to resist.
Holding your breath
Exhale on each reach and inhale on the return. If you cannot talk through a set, slow down and lighten it.
Neck straining and chin poking up
Rest your head on the floor with a slight chin tuck. If your neck works hard, the movement is too hard for now.
Hips rocking side to side
Keep both hips level on the floor. Picture a glass of water on your belly that must not spill.
Stay safe
The dead bug is low risk because you are lying on the floor and can stop any rep by bringing your limbs back in. Stop the set when your lower back starts to lift or your form breaks, rather than pushing through. With a weighted version, start light and keep the weight stacked over your chest so you can set it down on the floor beside you if your arms tire. If you feel sharp or lasting pain in your back, hips or neck, stop and check with a physical therapist or doctor before continuing.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 2 to 3 | 5 to 8 per side | 30–50% 1RM | 30 to 60 sec |
| Endurance | 2 to 3 | 10 to 15 per side | 45–60% 1RM | 30 to 60 sec |
| Strength | 3 to 4 | 6 to 10 per side | 65–75% 1RM | 60 to 90 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
97–129lb
2 to 3 sets of 10 to 15 per side reps, 30 to 60 sec rest. Bodyweight or toe taps for higher reps. End the set when your lower back lifts, not when you hit a number.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Dead Bug questions
What muscles does the dead bug work?
Mainly the abs, including the deep transverse abdominis, and the obliques, which stop your trunk from arching or twisting. Your hip flexors and shoulders help hold your arms and legs up.
What is a dead bug toe tap?
It is an easier version where you keep your knees bent at 90 degrees and lower one foot at a time to tap the floor, then bring it back. Your arms stay pointing at the ceiling or rest on the floor, and your lower back stays pressed down.
How do you do a weighted dead bug?
The common way is to hold one light dumbbell or kettlebell straight over your chest and keep it still while you lower one leg at a time. A harder version holds a light dumbbell in each hand and moves them with the opposite leg, and ankle weights also work. Keep the load light enough that your lower back never arches.
How many reps of dead bugs should I do?
Most people do 2 to 3 sets of 5 to 10 slow reps per side. Stop a set as soon as your lower back lifts off the floor, since reps after that no longer train the brace.
Why does my lower back come off the floor during dead bugs?
Usually the reach is too long for your current strength or you are not breathing out. Stop the arm and leg higher, exhale as you reach, and lengthen the range as you get stronger.
Is the dead bug good for beginners?
Yes. It is one of the first core exercises many coaches teach because you are supported by the floor and can make it easier or harder just by changing how far you reach.
Train in Protocol
Log your dead bug by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.