Animated GIF · Available via API
gif_boxDead Bug
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
balance
Mechanic
isolation
Cal/min
3.7
Force
push
Dead Bug is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the balance category. Secondary muscles engaged include Hip Flexors and Lower Back.
list_alt Step-by-Step Instructions
Lie flat on your back with your arms extended towards the ceiling.
Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
Engage your core and lower back to press your lower back into the ground.
Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
Pause for a moment, then return to the starting position.
Repeat the movement with your left arm and right leg.
Continue alternating sides for the desired number of repetitions.
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