Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All abs & core exercisesAbs & Core · Home

Dead Bug

Coordination + deep core stability. Great warm-up.

BeginnerBodyweight3 × 8/side
Dead Bug demonstration thumbnail — How to Do a Dead Bug: A Guide from Physical Therapists
Deep coreBodyweight

Dead Bug

Demo · Hinge Health

Verified Dead Bug demonstration by Hinge Health. Click to play.

How to do the Dead Bug

  1. 1Low back stays flat
  2. 2Exhale as limbs extend
  3. 3Slow tempo

Benefits of the Dead Bug

  • Builds strength and size in the deep core through a full, controlled range of motion
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  3. 3Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  4. 4ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services