Dead bug
General guidance. This page has not been reviewed by a qualified professional yet.
Dead bug. Slowly reach opposite arm and leg away only as far as you can without arching your back. Return and switch sides.
How to do this exercise: Dead bugSetup · movement · load
- Set your position
Lie on your back with arms raised and knees bent above hips. Keep ribs settled and abdomen braced.
- Make the movement
Slowly reach opposite arm and leg away only as far as you can without arching your back. Return and switch sides.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not reach so far that your back lifts and you lose control.
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Alternating sides
- How load is measured
- Bodyweight
Main muscles
Abs
Supporting muscles
Hip flexors
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Lie on your back with arms raised and knees bent above hips. Keep ribs settled and abdomen braced.
- Slowly reach opposite arm and leg away only as far as you can without arching your back. Return and switch sides.
Common mistakes
- Do not reach so far that your back lifts and you lose control.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.
Alternatives and variations
- Plank – Alternative