Muscles Worked
Learn more in the Abs training guide →
Primary
Core
Secondary
Hip Flexors
Highlighted muscles
How To Perform
- 1 Lie on your back. Raise arms vertically. Raise knees to 90 degrees.
- 2 Flatten the lower back completely against the floor.
- 3 Slowly extend opposite arm and leg toward the floor.
- 4 Return and repeat on the other side.
Form Cues
- ✓ The lower back must stay flat against the floor at all times — if it rises, reduce range.
- ✓ Breathe out as you extend the arm and leg.
Common Mistakes
- ✗ Lower back rising off the floor — reduce range of motion.
- ✗ Moving too quickly.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Dead Bug, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Dead Bug? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Dead Bug should I do?
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for core. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Dead Bug target?
Dead Bug primarily targets the Core. Secondary muscles include Hip Flexors.
Is Dead Bug good for beginners?
Dead Bug is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Dead Bug, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.