How to Do the Dead Bug: Form, Sets, Progression
The Dead Bug is a bodyweight exercise that mainly works your core. Beginners start with 2 sets of 12–15 reps and try one more rep next time.
Form in 3 steps
- Lie on your back with your arms reaching toward the ceiling, and lift your legs with your knees bent to 90 degrees.
- Keep your lower back flat on the floor. Breathe out and slowly reach one arm and the opposite leg toward the floor.
- Breathe in as you return to the start, then switch sides and keep alternating.
Common mistakes
- Lower back peeling off the floor: your back is holding you up instead of your core. Only reach as far as you can before it lifts.
- Flailing your arms and legs fast: your abs lose tension. Take 2–3 seconds for each reach.
- Holding your breath: you tense up and tire out fast. Breathe out long and slow as you reach.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
How to progress
Bodyweight and band exercises progress by reps, not weight. DailyFit looks at your best set last time and asks for one more rep today.
Alternatives
Add the Dead Bug to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
The Dead Bug is too hard for me. Is there an easier version?
Keep your arms still and move only your legs, or instead of straightening your leg all the way, just tap your heel to the floor. As the range where your back stays flat grows, reach a little farther.
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