How to do the Dead Bug
- Start on your back with arms up and knees bent over the hips.
- Lower opposite arm and leg as far as you can keep your lower back steady.
- Return both limbs slowly and switch sides.
Common mistakes
- Rushing the switch and losing your brace.
- Straightening both legs at once before you can control one.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 4–8 |
| Muscular endurance | 2–3 | 12–16 |
Alternative exercises
- Dumbbell Dead Bug · Dumbbells
- Reverse Crunch · Bodyweight
- Band Pallof Press · Resistance bands
Frequently asked questions
What muscles does the Dead Bug work?
Primary muscle group: Core. Secondary muscles: hip flexors, shoulders.
How many reps should I do for the Dead Bug?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 4–8 reps. Muscular endurance: 2–3 sets of 12–16 reps.
What can I do instead of the Dead Bug?
Compare the setup and equipment for these alternatives: Dumbbell Dead Bug, Reverse Crunch, Band Pallof Press.