Dead Bug: How-to, Tips & More
The Dead Bug is a beginner isolation exercise for your abs. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the abs, it also works your hip flexors, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Hip flexors
Secondary
How to do the Dead Bug
- Lie on your back with your arms pointing up and knees bent at 90 degrees.
- Press your lower back into the floor.
- Lower one arm and the opposite leg toward the floor.
- Return and switch sides.
Dead Bug tips
- Move slowly. Your lower back stays down the whole time.
Sets and reps
Most lifters do well with 8 to 16 reps per set, and 8 to 16 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isolation
Dead Bug alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Frequently asked questions
What muscles does the Dead Bug work?
The Dead Bug mainly works your abs, with help from your hip flexors.
How many sets and reps should I do?
A good starting point is 8 to 16 reps per set, and many lifters get the best results between 8 to 16 reps. Use a weight that leaves one or two reps in reserve.
Is the Dead Bug good for beginners?
Yes. The Dead Bug is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dead Bug?
You need bodyweight.
Add Dead Bug to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon