Dead Bug
Dead Bug pairs pure bodyweight leverage with a trunk that resists rather than folds — simple enough to learn in one session.
How to do Dead Bug
- Begin lying on your back with your hands extended above you toward the ceiling.
- Bring your feet, knees, and hips up to 90 degrees.
- Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
- Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
- Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
- Stay tight and return the working leg to the starting position.
- Repeat on the opposite side, alternating until the set is complete.
Dead Bug Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
The other half of the week
First plan free
Training is half the prescription
A session tells your abs to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
- Included: Seven days solved against your calorie and macro targets
- Included: Diet type and allergies applied before the plan is written
- Included: Built from the same profile as your workout plan, on one account
- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
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Common Dead Bug Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Dead Bug
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Dead Bug — Frequently Asked Questions
How do you do the Dead Bug?
Begin lying on your back with your hands extended above you toward the ceiling. Bring your feet, knees, and hips up to 90 degrees. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dead Bug work?
The Dead Bug primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Dead Bug should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dead Bug good for beginners?
Yes. The Dead Bug is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dead Bug?
Try the Barbell Press Sit-up, Dumbbell Side Bend or the Sledge Hammer. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Routines that program Dead Bug
Full Body Workout Plan
Three sessions a week, every major muscle group trained in each one. It is the most efficient structure in existence for the first year of training, and the best option for anyone who cannot guarantee more than three gym days.
3 days / week
Bodyweight Workout Plan
A complete training week that needs no equipment at all. Progress comes from harder variations and higher reps rather than heavier loads, so it keeps working long past the first month.
3 days / week
