At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Beginner |
| Movement pattern | Resist extension |
| Primary muscle | Abs |
| Also works | Deep Core, Hip Flexors |
The movement, step by step.
- Lie on the back with arms reaching upward and hips and knees comfortably bent.
- Brace lightly and keep the rib cage and pelvis steady.
- Slowly reach one arm and the opposite leg away from the body.
- Return with control and alternate sides without rocking the trunk.
Technique cues
- Reach only as far as you can control.
- Move slowly enough to keep breathing.
- Use one limb at a time to simplify.
Common mistakes
- Arching the lower back as the leg extends.
- Rushing the return and rocking the pelvis.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Dead Bug | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Bodyweight - Dead Bug, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.