Dead Bug
A slow, controlled anti-extension drill that teaches you to keep your lower back steady while your arms and legs move.
Muscle activation
- Lower abs40%
- Upper abs35%
- Obliques15%
- Hip flexors10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Lie on your back with arms reaching straight up toward the ceiling.
2. Mid-rep
Stop just before your lower back starts to lift.
3. End of the movement
Return to the start with control.
4. Common mistake
Lower back arching off the floor
Ways to do it
Abs on 4 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Lie on your back with arms reaching straight up toward the ceiling.
- 2Lift your legs so hips and knees are bent to 90°.
- 3Gently press your lower back toward the floor and brace your abs.
Execution
- 1Slowly extend one leg and the opposite arm toward the floor.
- 2Stop just before your lower back starts to lift.
- 3Return to the start with control.
- 4Repeat on the other side, alternating.
Breathing
Exhale slowly as you extend, inhale as you return.
Tempo
3-1-2-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Lower abs, Upper abs
Secondary
Obliques, Hip flexors
Key form cues
- Back stays heavy
- Slow and long
- Opposite arm and leg
- Exhale as you reach
Common mistakes
Lower back arching off the floor
Shorten the reach and exhale fully to keep the ribs down.
Moving too fast
Take 2–3 seconds to extend each limb.
Holding the breath
Exhale on the reach and breathe steadily.
Range of motion
From hips and knees at 90° with arms up to one leg and the opposite arm extended just above the floor.
Variations
Easier
Dead bug with legs only, heels tapping the floor
Harder
Dead bug with a band or light weights
At home
Dead bug
Machine / cable
Cable Pallof press