Animated GIF · Available via API
gif_boxDead Bug
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
balance
Mechanic
isolation
Cal/min
3.7
Force
push
Dead Bug is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the balance category. Secondary muscles engaged include Hip Flexors and Lower Back.
list_alt Step-by-Step Instructions
Lie flat on your back with your arms extended towards the ceiling.
Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
Engage your core and lower back to press your lower back into the ground.
Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
Pause for a moment, then return to the starting position.
Repeat the movement with your left arm and right leg.
Continue alternating sides for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Abs — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Abs and stresses the shoulder joint.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.
person Who Should Do This Exercise
Dead Bug is classified as a Beginner balance exercise, so beginners and anyone new to training Waist can perform this exercise safely with light load or bodyweight while learning the movement pattern. It fits well in programs focused on balance training and pairs naturally with other Waist movements in a balanced routine.
grid_view More Waist Exercises
Use this data in your app
Access Dead Bug and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Waist exercises