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Dead Bug: Technique, Muscles and Swaps

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Equipment
Bodyweight
Muscle group
Core
Main muscles
transversus abdominis, rectus abdominis
Also working
hip flexors
Mechanics
Compound
Pattern
Anti-extension
Level
Beginner

The dead bug is a beginner bodyweight exercise that builds core stability through an anti-extension movement pattern. By moving your opposite arm and leg toward the floor, you force your midsection to resist arching. This teaches you how to brace effectively for heavier compound lifts.

This movement heavily targets your transversus abdominis and rectus abdominis. Your hip flexors also work as supporting muscles to control your leg movement. It is a highly practical drill for learning core control without stressing your lower back.

How to do it

Lie flat on your back on a mat with your arms extended straight up toward the ceiling. Bend your knees to ninety degrees and lift your legs so your shins are parallel to the floor.

  1. Exhale sharply to brace your core and press your lower back firmly into the floor.
  2. Slowly straighten your left leg and lower it toward the floor while simultaneously lowering your right arm overhead.
  3. Stop just before your hand and heel touch the ground.
  4. Pause for a second while maintaining tension in your midsection.
  5. Bring your arm and leg back to the starting position in a controlled manner.
  6. Repeat the movement on the opposite side.

Sets, reps and load

Start with 3 sets of 8 to 12 repetitions per side. Rest for 60 seconds between sets to ensure you can maintain high quality movement.

Since this is a bodyweight exercise, increase the difficulty by slowing down the eccentric phase and pausing longer at the bottom.

Common mistakes

  • Arching the lower back. Press your lower back into the mat before you move. Reduce your range of motion if your back still arches.
  • Moving too fast. Slow down to force your core to work harder. Take three seconds to lower your limbs.
  • Dropping the resting limbs. Keep the non-working arm pointing straight up and the non-working knee directly over your hip.
  • Holding your breath. Take shallow breaths into your stomach while keeping your abdominal muscles contracted.
  • Touching the floor. Hover your hand and heel an inch above the ground to maintain constant tension on your rectus abdominis.

Make it easier or harder

Easier

  • Keep your arms pointing at the ceiling and only move your legs.
  • Keep your knees bent and tap your heel to the floor instead of extending your leg straight.

Harder

  • Pause for three seconds at the bottom of the movement.
  • Exhale fully when your arm and leg are extended to increase the contraction.

Swaps and related core exercises

Same muscle group with different equipment:

More bodyweight options:

Browse all bodyweight exercises or every core exercise.

When to see a doctor or physio

  • Sharp pain in your lower back.
  • Pinching sensation in the front of your hips.
  • Numbness or tingling traveling down your legs.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.