Dead Bug
A core stability exercise that trains you to keep your spine still while your limbs move.
Equipment: bodyweight
How to do it
- 1Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees above your hips.
- 2Slowly lower one arm overhead and the opposite leg toward the floor, keeping your lower back pressed flat.
- 3Return to the starting position and repeat on the other side.
Common mistakes
- Letting the lower back arch off the floor as the arm and leg lower.
- Moving too quickly instead of controlling each rep.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Dead Bug safe for beginners?
Yes. The Dead Bug is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Dead Bug work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
How do I make the Dead Bug harder as I get stronger?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
Related exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.