Dead Bug

Muscle Groups Involved

Abs/Core - Primary
Obliques - Primary
Quads - Primary
Delts - Primary
Serratus Anterior - Primary

Highlights

Brace your core and flatten your back against the floor before moving.
Think about reaching out
Straighten your arm and leg as much as possible.
Keep breathing throughout the movement.

Description

The Dead Bug is a famous rehab and performance boosting exercise that targets your core while coordinating your upper and lower body. Start this exercise by lying on your back with your knees and h

The Dead Bug is a famous rehab and performance boosting exercise that targets your core while coordinating your upper and lower body. Start this exercise by lying on your back with your knees and hips bent at 90 degrees and your arms outstretched towards the ceiling. Firmly brace your core, flattening your back against the floor and lower one arm and the opposite side leg. Pause briefly in the fully extended position, redouble your core bracing and bring your arm and leg back to the starting po

Common Mistakes

Maintain a neutral core by bracing your abdominals hard enough to press you

Maintain a neutral core by bracing your abdominals hard enough to press your low back into the ground or a rolled up towel. If your spine starts to extend you lose the purpose of the exercise and may cause back pain. Do not let your arm or leg rest on the ground or bounce off of the floor. Control is important to make the exercise safe and effectiv

Pro Tips

Think about making your arms and legs longer while performing the exercise

Think about making your arms and legs longer while performing the exercise by reaching out and away from you throughout the movement. Be sure to concentrate on bracing your core and flattening your back towards the floor as this will make the exercise safer and more effective.

Purpose

This exercise builds often neglected muscles throughout your core including

This exercise builds often neglected muscles throughout your core including your hip flexors and serratus anterior. This exercise builds athleticism as well as helping to prevent injuries and the results will be clear in your physique.

Form

Your arm and leg should be as straight as possible. Your back should be fla

Your arm and leg should be as straight as possible. Your back should be flattened against the floor with a braced core. Your spine should be neutral. Your heel and hand should lightly touch or almost touch the floor in the extended position.