Dead Bug
How to perform the Dead Bug
- Set up. Set up in a stable, balanced starting position appropriate for the Dead Bug using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Dead Bug
Dead Bug (version 2)
The Dead Bug exercise targets your core stability and coordination. You lie on your back and move your arms and legs …
Dead Bug (VERSION 3)
The Dead Bug exercise targets your core stability and coordination. It helps improve your ability to control your lim…
Dead Bug with Medicine Ball
Perform the Dead Bug with a medicine ball to engage your core and improve stability.Lie on your back with your arms e…
Dead Bug with Stability Ball
The Dead Bug with Stability Ball is an effective core exercise that enhances stability and coordination.Lie on your b…
Kettlebell Pullover Dead Bug
Perform the Kettlebell Pullover Dead Bug to engage your core and improve stability.Lie on your back with your arms ex…
Reverse Crunch to Dead Bug
Begin lying on your back with your arms extended towards the ceiling and your legs raised at a 90-degree angle.Engage…
Straight Leg Dead Bug
Perform the Straight Leg Dead Bug to engage your core and improve stability.Lie on your back with your arms extended …
Weighted Dead Bug
The Weighted Dead Bug is an effective core exercise that engages your abdominal muscles while improving stability.Lie…
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