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All exercises

Dead bug

Beginner

Dead bug is a isolation bodyweight exercise for the abs, also working the quads and lower back.

What it works

Primary muscle

Abs

Also works

QuadsLower back

Equipment
Bodyweight
Movement
Core
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie flat on your back with your arms extended towards the ceiling.
  2. 2Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
  3. 3Engage your core and lower back to press your lower back into the ground.
  4. 4Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
  5. 5Pause for a moment, then return to the starting position.
  6. 6Repeat the movement with your left arm and right leg.
  7. 7Continue alternating sides for the desired number of repetitions.

What to do instead

  • Lever seated crunchMachine
  • Band assisted wheel rolleroutResistance band
  • Lever seated leg raise crunchMachine
  • Lever seated crunch (chest pad)Machine
  • Shoulder tapBodyweight

Harder variations

  • Frog plancheBodyweight
  • Front leverBodyweight
  • Full malteseBodyweight
  • Full plancheBodyweight
Logged today · 1 min restDead bug

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