How To Do The Dead Bug Exercise

Dead Bug Exercise

Dead Bug is a unique exercise that works the abdominal area primarily the transverse abdominis and hip flexors with secondary emphasis on the rectus abdominis.

Dead Bug is a safe exercise to develop the lower abdominal muscles without compromising your lower back.

Dead Bug can be performed as a warm up before training legs and back or as part of an interval training routine.

Dead Bug How To

  • Lie on your back on the floor.
  • Raise your hips up to 90 degrees and keep your knees in a bent position. Likewise raise your arms straight up to 90 degrees.
  • Exhale to bring your rib cage down and flatten your back on the floor. Rotate your pelvis up and tighten your glutes. Maintain this as the starting position in the exercise.
  • Initiate the exercise by extending one leg straight and lower it just above the ground. After a brief pause, return the working leg to its starting position.
  • Repeat the exercise on the other leg. Alternate both legs until you have completed the targeted number of reps.
  • Perform the exact number of reps on each leg.

Form and Technique

It is very important to maintain the position of the pelvis and the lower back in this exercise.

When extending the leg forward in the straightened position, you may feel like arching your lower back.

Do not do this and keep your lower back braced on the floor.

Keep the tension constant by not resting your legs on the floor.

Variations: Swiss Ball Pike, Leg Lowers

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Dead Bug Exercise