Dead Bug
Trains the abdominals. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Dead Bug
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a abdominals exercise that is, there are 9 on the Abdominals page.
Muscles worked
What Dead Bug trains
Technique
How to do the Dead Bug
- Begin by lying flat on your back with your arms extended straight up towards the ceiling and your legs lifted with your knees bent at a 90-degree angle.
- Engage your core and slowly lower your right arm and left leg towards the floor, keeping your back flat on the floor and not allowing it to arch.
- Return your right arm and left leg to the starting position.
- Repeat the movement with your left arm and right leg. Continue alternating sides for the desired number of repetitions.
Form cues
Getting it right
- Keep your core engaged throughout the exercise to maintain stability and support your lower back.
- Avoid letting your leg touch the floor; keep it just above the floor to maintain tension in your muscles.
- Ensure your lower back remains pressed into the floor to avoid unnecessary strain.
Substitutes
Swap Dead Bug for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Dead Bug for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.