Dead Bug
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.
How to program the Dead Bug
Sets and reps
As a compound movement, the Dead Bug responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Dead Bug is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Dead Bug into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Dead Bug work?
The Dead Bug primarily targets the Abdominals.
What equipment do I need for the Dead Bug?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Dead Bug should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
