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Abs

Dead Bug

The Dead Bug is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 28%, lower abs 26% and obliques 21%.

Level: BeginnerEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time
Dead Bug demonstration

How to do it

  1. Lie on your back on a mat with arms pointing straight at the ceiling.
  2. Lift the legs so hips and knees are bent to 90 degrees, shins level.
  3. Press the lower back into the mat.
  4. Lower one arm behind your head and straighten the opposite leg toward the floor at the same time.
  5. Bring them back to the start and repeat with the other pair.

Tips

  • Breathe out slowly as the arm and leg reach away.
  • Only go as low as you can while the lower back stays flat.

Common mistakes

  • Letting the lower back arch off the mat.
  • Moving too fast so the limbs swing.
  • Moving the same-side arm and leg.

Muscles worked by the Dead Bug

  • 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 alternatives

Same equipment

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Dead Bug work?

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

Is the Dead Bug good for beginners?

Yes. The Dead Bug 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?

For example the Dead Bug (Band), Weighted Plank and Hollow Rock. They train mostly the same muscles, some with different equipment.

How do you make the Dead Bug 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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