Dead Bug (Core Movement)
Primary Muscles
Core, Transverse Abdominis Obliques, Hip Flexors, Lower Back
Equipment
Bodyweight
Dumbbells (Opt.)
Level
Beginning, Intermediate
Sets & Reps
2-4 Sets
6–10 Reps per side
Coaching Cues
- Lie on your back with arms straight above your shoulders.
- Bring your legs to a 90° tabletop position.
- Brace your core like someone is about to poke your stomach.
- Slowly lower opposite arm and leg toward the floor.
- Keep your lower back pressed into the ground — no arching.
- Move with control, not speed.
- Exhale as you extend, inhale as you return.
Common Mistakes
- Letting the lower back arch off the floor.
- Rushing the movement and losing control.
- Dropping the arm/leg too low too soon.
- Holding breath instead of controlled breathing.
- Bending the arms or legs instead of keeping them long.
Modifications
- Heel Taps (beginner friendly)
- Arms‑Only Dead Bug
- Legs‑Only Dead Bug
- Banded Dead Bug (advanced core tension))