How to Do Dead Bug Exercise

Dead Bug Exercise is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Also known as Dead Bug, Dead Bug Core Exercise.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Dead Bug Exercise

  1. 01Lie on your back with arms reaching for the ceiling and knees bent at ninety degrees.
  2. 02Exhale deeply and brace your midsection as if someone is about to step on it.
  3. 03Lower your right arm and left leg simultaneously until they are just above the floor.
  4. 04Maintain a flat lower back contact with the ground throughout the extension.
  5. 05Return to the start position and repeat with the opposite limbs.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dead Bug Exercise

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on pushing your lower back into the floor to ensure the transverse abdominis is fully engaged.

Same coaching engine used inside the A90 app

05 / FAQ

Dead Bug Exercise questions

What muscles does Dead Bug Exercise work?

Dead Bug Exercise is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Dead Bug Exercise correctly?

Lie on your back with arms reaching for the ceiling and knees bent at ninety degrees. Exhale deeply and brace your midsection as if someone is about to step on it. Lower your right arm and left leg simultaneously until they are just above the floor. Maintain a flat lower back contact with the ground throughout the extension. Return to the start position and repeat with the opposite limbs.

What is the A90 coach tip for Dead Bug Exercise?

Focus on pushing your lower back into the floor to ensure the transverse abdominis is fully engaged.

Is Dead Bug Exercise suitable for beginners?

Dead Bug Exercise is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Dead Bug Exercise?

No. Dead Bug Exercise is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dead bug exercise into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime