How to do the Dead Bug
Lie on your back with arms pointing to the ceiling and knees bent at 90 degrees.
Press your lower back into the floor by bracing your abs.
Slowly lower one arm behind your head and the opposite leg toward the floor.
Return to the start and switch sides.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dead Bug doesn’t suit your gym or your joints.
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