Reps Only exercise

Dead Bug form, muscles worked, and workout tracking

The dead bug is a supine core exercise in which the opposite arm and leg extend while the lower back stays pressed to the floor, targeting the rectus abdominis, transverse abdominis, and deep trunk stabilizers in an anti-extension pattern. It is widely used in rehabilitation and strength warm-ups because it teaches the ribs and pelvis to stay stacked under limb movement, a prerequisite for safe heavy squatting, pressing, and deadlifting.

Dead Bug illustration

How to do Dead Bug

  1. 1Lie on your back with your arms extended straight up over your chest and your knees bent over your hips, shins parallel to the floor.
  2. 2Exhale fully and press your lower back into the ground, feeling your abs engage.
  3. 3Slowly extend one arm overhead and the opposite leg toward the floor, stopping just before your lower back begins to lift.
  4. 4Keep the movement slow and quiet; do not let your ribs flare or your resting knee drift away from its position over your hip.
  5. 5Inhale as you return the arm and leg to the start, then repeat on the other side, alternating with a deliberate tempo.

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Track Dead Bug in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.