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Dead Bug

Lying Dead Bugs

Calisthenics / Pilates / Beginner
  • Abs
  • Quads
  • Hip Flexors
1 rating
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Dead Bug - Learn Proper Dead Bug Form

  1. Step 1: Lay on your back with your knees bent.
  2. Step 2: Both your arms and knees should be pointed up to the ceiling.
  3. Step 3: Lower your right arm back over your head and your left foot down to the ground and then bring them both back up
  4. Step 4: Do the same thing with your left arm and right arm. Alternate back and forth for the desired amount of repetitions.

Dead Bug Variations and Dead Bug Alternatives

  1. Variation 1: Alternating Toe Touches

Dead Bug Tips

  1. Tip 1: Keep your core tight and let your abs do the work.
  2. Tip 2: Keep your knees bent at a 90 degree angle the whole time.

Dead Bug Records and Dead Bug Statistics from Site Users

Dead Bug - Similar Exercises

ExercisePrimary MuscleDifficulty
Default AbsVery Easy
Default AbsIntermediate
Default AbsExpert
Default AbsIntermediate
Default AbsExpert
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Dead Bug Workout Programs (Workout Plans that use the Dead Bug)

Workout PlanDifficulty
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Beginner
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Dead Bug Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Quads blue Hipflexors blue Abs orange

Dead Bug Equipment


Dead Bug Training Details

The dead bug is a calisthenics and pilates exercise that primarily targets the abs and to a lesser degree also targets the quads and hip flexors.

The only dead bug equipment that you really need is the following: . There are however many different dead bug variations that you can try out that may require different types of dead bug equipment or maye even require no equipment at all.

Learning proper dead bug form is easy with the step by step dead bug instructions, dead bug tips, and the instructional dead bug technique video on this page. The dead bug is a n/a exercise for those with a beginner level of physical fitness and exercise experience. Watch the dead bug video, learn how to do the dead bug, and then be sure and browse through the dead bug workouts on our workout plans page!

Dead Bug Sports

Dead Bug Force Type: N/A
Dead Bug Mechanics Type: Isolation
Dead Bug Other Names: dead bugs, dead bug exercise, Lying Dead Bugs, Lying Deadbugs, deadbugs
1 Review
  • TylerS
    about 1 year ago #

    The dead bug core exercise is one that I've been doing more of lately as I work on improving my breathing patterns. I think I go through it a little too fast, so still working on slowing it down, but not quite to the point where it becomes the dead bug pose. It definitely takes some getting used to, and slowing down makes sure the right muscles are used.

    The idea is to keep your ribs from flaring up & keep your lower back flat on the floor like shown here:

    If you want to try some harder dead bug progressions, Bret Contreras uses ankle weights - it doesn't take much to make it challenging. Check him out doing his dead bugs with weights here: