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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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