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Abs

Dead Bug (Band)

The Dead Bug (Band) is a strength exercise with a resistance band for your abs. Share of the load in the Zulta muscle model: upper abs 28%, lower abs 26% and obliques 21%.

Level: BeginnerEquipment: Resistance bandMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Anchor a light band low behind your head and lie on your back holding it with straight arms above your chest.
  2. Lift the legs so hips and knees are bent to 90 degrees and press the lower back into the mat.
  3. Keep the arms still against the band's pull and straighten one leg toward the floor.
  4. Bring the leg back to 90 degrees.
  5. Repeat with the other leg, alternating each rep.

Tips

  • Pull the band slightly toward your hips: that locks the ribs down.
  • Breathe out as the leg extends.

Common mistakes

  • Letting the band pull the arms back over the head.
  • Arching the lower back as the leg goes down.
  • Kicking the leg out fast.

Muscles worked by the Dead Bug (Band)

  • Upper abs Primary28%
  • Lower abs Primary26%
  • Obliques Secondary21%
  • Hip flexors Secondary11%
  • Gluteus maximus Stabilizer6%
  • Spinal erectors (lower back) Stabilizer4%
  • Quads (rectus femoris) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lying on the back, moving opposite arm and leg while the back stays flat. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.

Dead Bug (Band) alternatives

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Dead Bug (Band) work?

Mainly the upper abs and lower abs. The obliques and hip flexors assist.

Is the Dead Bug (Band) good for beginners?

Yes. The Dead Bug (Band) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Dead Bug (Band)?

For example the Dead Bug, Hollow Rock and Knee to Elbow Plank. They train mostly the same muscles, some with different equipment.

How do you make the Dead Bug (Band) harder?

Add weight or reps, or move on to the Hollow Rock and Weighted Plank.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46 (core training)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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