Core · Isolation

Dead Bug

A controlled limb-reaching drill that teaches core bracing with a neutral spine.

MAIN MUSCLE
Abs
ALSO WORKS
Hip flexors, Obliques
EQUIPMENT
Bodyweight, Gym mat
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on your back with arms toward the ceiling and knees bent at 90 degrees.

  2. Press the lower back gently into the floor.

  3. Extend the opposite arm and leg toward the floor.

  4. Return and alternate sides slowly.

COMMON MISTAKES

  • Hips sagging or piking up; hold a straight line from head to heels.
  • Holding the breath; breathe slowly while keeping the abs tight.

TIPS

  • Squeeze the glutes and pull the elbows toward the toes to increase tension.

QUESTIONS

Which muscles does Dead Bug work?

The main muscle is Abs. It also works Hip flexors, Obliques.

How many reps should I do?

FORGE suggests 8-12 reps for Dead Bug. The app adjusts sets and reps to your goal and level.

What can I do instead of Dead Bug?

These train the same muscles: Bird Dog, Hollow Body Hold, Plank.