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Exercise form guide

Dead Bug

Practice trunk control while moving the arms and legs.

Difficulty

Beginner

Equipment

Mat

Form checkpoints

Three cues to take into your next set

  • Keep the low back gently heavy
  • Move only as far as the trunk can control
  • Reach long instead of moving fast

How to do it

  1. 1

    Lie on your back with hips and knees bent to 90 degrees.

  2. 2

    Exhale and gently bring ribs toward pelvis.

  3. 3

    Slowly extend one leg and the opposite arm without arching.

  4. 4

    Return with control and alternate sides.

Breathing

Exhale slowly as the arm and leg move away, keeping the ribs settled. Inhale as you return to the start.

Programming

Use 2–3 sets of 5–10 slow repetitions per side. Quality falls quickly, so stop before the back begins to arch.

Common mistakes

Holding the breath
Moving farther than the trunk can control
Rushing repetitions

Make it easier

Move one heel to the floor at a time while keeping both arms still, or press the hands into a wall.

Make it harder

Extend the lever, add a resistance band, or hold a light weight while preserving the same trunk position.

Variations and alternatives

  • Heel tap
  • Wall press dead bug
  • Band-resisted dead bug

Frequently asked questions

Is the dead bug beginner-friendly?

This variation is rated beginner. Start with a comfortable range and resistance, and use a more stable variation if technique changes.

How many sets and reps should I do?

A common starting point is 2 sets of 6–12 controlled repetitions, but programming depends on the movement, goal and individual capacity.

Sources

  1. Adding Physical Activity as an Adult — Centers for Disease Control and Prevention

Related guidance

Full body

Farmer Carry

Build grip, trunk and total-body work capacity by walking with weights.

4 min

Lower body

Glute Bridge

Strengthen the hips with a simple floor-based extension exercise.

4 min