Dead bug — Form
form
Body Workouts

Core

Dead bug

Suggested start: 2–3 sets · 8–12 reps per side · rest 30–45 sec between sets

Repetitions
Starting positionBodyweight
Three-quarter view of the dead bug starting position lying flat on the back, both arms reaching toward the ceiling, hips and knees bent about 90 degrees, and visible abdominals and obliques highlighted red.
Visible abdominals & obliques

Move an opposite arm and leg away from your body while keeping your back supported. Shorten the reach whenever you need more control.

How to do it

  1. Set your starting position

    Lie on your back with your arms reaching toward the ceiling. Bring your knees above your hips, bent about 90°.

  2. Support your lower back

    Gently brace your middle so your lower back stays against the floor. Keep your head and shoulder blades resting down.

  3. Reach with opposite limbs

    Lower one arm overhead as you extend the opposite leg. Stop before your back arches, keeping the reaching hand and foot just off the floor.

  4. Return, then alternate

    Bring your arm and leg back to the start before changing sides. Keep breathing and move without twisting your trunk.

Find your form

Keep in mind

  • Use a smaller reach if your lower back starts to lift.
  • Keep the resting knee above your hip while the other leg moves.

Watch out for

  • Arching your back to reach farther toward the floor.
  • Lifting your head or moving both legs away at once.

Movement references

NASM · Dead bug (opens in a new tab)