Dead Bug
A slow, back-friendly core exercise that teaches you to keep the spine still while the limbs move.
Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
How to do the dead bug
- 1Lie on your back, arms pointing at the ceiling, hips and knees bent to 90°.
- 2Press your lower back flat into the floor.
- 3Slowly extend the opposite arm and leg toward the floor.
- 4Return and repeat on the other side.
When to pick it: Pick it as a warm-up, for beginners, or for anyone with a cranky lower back.
Form cues
- Lower back stays glued down
- Exhale as you reach
- Slow is the point
Common mistakes
- Lower back arching off the floor
- Moving too fast
- Holding your breath
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
