Alternating Leg Raise
Abs·Intermediate·Compound
Dead Bug
The Dead Bug is a core stability exercise that targets the abs while reinforcing proper spinal alignment. The contralateral arm and leg pattern improves coordination and core control by resisting unwanted movement through the torso.
Category
Balance
Difficulty
Intermediate
Movement
Isolation
Bodyweight
Yes
How to
How to do the Dead Bug
- 01
Lie flat on your back with arms extended toward the ceiling.
- 02
Bend your hips and knees to 90 degrees so your legs are lifted.
- 03
Press your lower back into the floor and brace your core.
- 04
Slowly extend one arm overhead while extending the opposite leg toward the floor.
- 05
Keep your lower back pressed into the floor throughout the movement.
- 06
Return to the starting position with control and alternate sides.
Performance tips
Cues that matter
- Move slowly to maintain control
- Keep your core braced at all times
- Stop the movement if your lower back arches
Common questions
Frequently asked
What muscles does the Dead Bug work?
The Dead Bug primarily targets the Abs. Supporting muscles include Lower Abs.
Is the Dead Bug a compound or isolation exercise?
The Dead Bug is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Dead Bug?
The Dead Bug is a bodyweight exercise. No equipment is needed.
What difficulty level is the Dead Bug?
The Dead Bug is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
