Dead Bug
How to do it
Starting position
- Lie flat on your back on the floor.
- Extend both arms shoulder-width apart toward the ceiling.
- Bend your knees to 90 degrees and lift your legs into the air.
- Align your pelvis and spine so they touch the floor.
Movement
- Slowly lower your right arm behind your head.
- At the same time, extend your left leg forward.
- Return to the starting position and repeat with the opposite arm and leg.
Breathing
Exhale as you extend your arms and legs and inhale as you return.
Trainer tips
- Press your lower back flat against the floor
- Slowly extend your opposite arm and leg
- Exhale and brace your core
Cautions
- If your neck gets too tense during the movement, tuck your chin slightly to adjust head position.
- Lifting the lower back and forming an arch
- Moving too fast and losing tension
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Rep range | 12–20 reps |
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Representative exercise: Dead Bug
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.