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Last updated March 5, 2026
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abs
Dead Bug
Lie on your back with arms and legs raised. Alternate extending opposite arm and leg while keeping your lower back pressed into the floor.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Static
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
deep abs / coreabs
Secondary
hip flexorsside abs / obliques
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Alternate
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on your back on a mat.
- Extend both arms straight up toward the ceiling, directly over your shoulders.
- Raise your legs into a tabletop position — hips and knees both at 90 degrees.
- Step 2Starting Position
- Press your lower back firmly into the floor — there should be no gap.
- Engage your deep core (transverse abdominis) by drawing your belly button in.
- This lower-back contact is the most important cue and must be maintained throughout.
- Step 3Execution
- Slowly lower your right arm overhead toward the floor while simultaneously extending your left leg.
- Move slowly and with control — the slower the better.
- Only lower as far as you can while keeping your lower back flat on the floor.
- Return to the starting position.
- Repeat on the opposite side (left arm, right leg).
- Exhale as you extend; inhale as you return.
- If your back arches, reduce the range of motion.