Dead Bug
Expert Advice
Coordinate your arm and leg movements to maintain balance and control, keeping your lower back pressed to the floor.
How-to-do Steps
- Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees.
- Simultaneously lower your right arm behind your head and extend your left leg out straight.
- Return to the starting position and repeat with the opposite arm and leg.
- Continue alternating sides for the desired number of repetitions.
Track Dead Bug in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dead Bug primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs50%
Secondary
Glutes25%
Quads25%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dead Bug work?
Dead Bug primarily targets the Abs. Secondary muscles involved include Glutes, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Dead Bug?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dead Bug suitable for beginners?
Yes, Dead Bug is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
