What muscles does a dead bug work?

The dead bug mainly works the abs.

How many sets and reps of the dead bug should I do?

At beginner level, do 2–3 sets of 6–10 slow reps per side, resting 30–60 seconds between sets, 2–3 times a week. Add reps or slow the movement down before moving to a harder variation.

Dead bug: how to do it with proper form

Works the abs. Equipment: Bodyweight. Level: beginner.

Also called: dead bug exercise, deadbug.

Dead bug, start position — Fig. 1 — Start

Step by step

01On back, arms up, knees at 90°.
02Lower opposite arm & leg.
03Keep the low back flat.

Common mistake

Low back lifting off the floor.

How long to hold, and how often

Sets: 2–3 sets
Each set: 6–10 slow reps per side
Rest: 30–60 seconds between sets
How often: 2–3 times a week

Progress: Add reps or slow the movement down before moving to a harder variation.

Easier and harder variations

Harder · IntermediateHanging knee raise →

Dead bug FAQ

What muscles does a dead bug work?: The dead bug mainly works the abs.
How many sets and reps of the dead bug should I do?: At beginner level, do 2–3 sets of 6–10 slow reps per side, resting 30–60 seconds between sets, 2–3 times a week. Add reps or slow the movement down before moving to a harder variation.
What is the most common dead bug mistake?: Low back lifting off the floor.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.