Dead Bug

Dead Bug is a beginner-level compound in the strength category that primarily works the abs. It is performed with bodyweight.

How to do it

1. 1Begin lying on your back with your hands extended above you toward the ceiling.
2. 2Bring your feet, knees, and hips up to 90 degrees.
3. 3Exhale 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. 4Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
5. 5Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
6. 6Stay tight and return the working leg to the starting position.
7. 7Repeat on the opposite side, alternating until the set is complete.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.