How to Do the Dead Bug Exercise

Master the dead bug and its popular variations with this guide

Co-authored by Steve Bergeron

Last Updated: August 11, 2022 References

The dead bug exercise is a great way to strengthen your abs and core muscles without putting pressure on your lower back. You can do the dead bug exercise the traditional way, or you can try some variations to get even more of a workout. Keep reading to learn how to do the dead bug exercise using proper form so you get the best, fastest results.^{[1]
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Method 1

Method 1 of 2:

Performing the Traditional Dead Bug

1
Lie flat on your back.^{[2]
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Expert Source

Steve Bergeron
Personal Trainer & Strength Coach
Expert Interview. 12 February 2021.} Sit down and then engage your abs by pulling them inward towards your back. However, keep in mind that some fitness experts see pulling your abs inward as counterproductive and instead recommend that you brace your abs. You can try both options and see which one feels like it is working better. Then, use your abs to gently lower yourself onto your back. Keep your back in its natural position without flattening it. This will help you do the dead bug in the most efficient and effective way.
- As you brace your abs, your back should be in its natural position with a slight curve in it. You should be able to fit a few fingers under the curve in your back.
2
Extend your arms. Raise your arms toward the ceiling. They should be in a straight line, with your wrists and hands directly above your shoulders.^{[3]
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Expert Source

Steve Bergeron
Personal Trainer & Strength Coach
Expert Interview. 12 February 2021.} This will allow you to perform the dead bug correctly and minimize your risk of injury.^{[4]
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3
Raise your feet, knees and hips. Bend your legs so that your knees are above your hips and thighs. Keep your abs and core engaged as you slowly lift your feet off the floor. Continue to use your abs and core to raise your bent legs so they are in a 90-degree angle. Your knees should be directly above your hips, forming a straight line with your thighs.^{[5]
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Expert Source

Steve Bergeron
Personal Trainer & Strength Coach
Expert Interview. 12 February 2021.}
4
Lower opposite arms and legs simultaneously. Choose an arm to lower first. Keeping your abs engaged, lower it and the opposite leg at the same time. Bring your arm and leg to just above the floor and return to the starting position. Move slowly to ensure that you engage the proper muscles and don’t use momentum. This also keeps you from raising your back off of the floor.^{[7]
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5
Repeat with the other arm and leg. Once you’ve finished your first arm and leg, lift and lower the other side. This ensures that you develop both sides of your abs and core evenly.^{[8]
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Expert Source

Steve Bergeron
Personal Trainer & Strength Coach
Expert Interview. 12 February 2021.}
6
Complete three sets. Gradually work yourself up to three sets of five or ten reps of the dead bug. You may only be able to perform one to start or do reps until your abs start shaking because they’re tired. Build onto your current sets as you are able.^{[10]
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Method 2

Method 2 of 2:

Trying Variations of the Dead Bug

1
Lower different numbers of limbs. You may need to try easier or more difficult dead bugs depending on your fitness level. Maintain the core exercise, but try lowering combinations such as:^{[11]
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- Lowering one arm and no legs
- Lowering both arms and no legs
- Lowering one leg and no arms
- Lowering both legs and no arms
- Lowering both arms and legs
2
Add arm or leg weights. Strap on a pair of light ankle weights or keep a pair of light dumbbells in each hand. The extra weight can challenge your muscles more and help strengthen your core and abs faster.
- Use resistance bands if you don’t want to add weights. The bands can offer similar benefits to weights.
3
Extend your limbs in different directions. Prepare yourself by getting into the base dead bug posture. Instead of focusing on lowering and raising your limbs, move each in a different direction. This really challenges your abs and core and can build strength and coordination.^{[12]
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Expert Q&A

Question

How do I tell if I'm using the proper form?

Steve Bergeron
Personal Trainer & Strength Coach
Steve Bergeron is a Personal Trainer, Strength Coach, and the Co-Owner of AMP Fitness in Boston, Massachusetts. With over a decade of experience, Steve specializes in educating, guiding, and empowering his clients to develop healthy habits and reach their individual fitness goals. He holds a BS in Exercise Physiology and is an NSCA Certified Strength and Conditioning Coach (CSCS), ASCM Health and Fitness Specialist (HFS), Strong First Kettlebell Coach (SFG), and Certified Functional Movement Screen Specialist (FMS). AMP Fitness’ mission is to create a community that is inclusive and gives people the tools and support they need to succeed.

Steve Bergeron

Personal Trainer & Strength Coach

Expert Answer

Make sure you're pushing your lower back into the floor just enough so you feel your abs doing a lot of work. As a general rule of thumb, if your abs feel terrible, you're doing it right.