Dead Bug
A beginner compound strength exercise that works the abs, needing no equipment.
Starting position
End position
How to Do Dead Bug
- Begin lying on your back with your hands extended above you toward the ceiling.
- Bring your feet, knees, and hips up to 90 degrees.
- Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
- Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
- Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
- Stay tight and return the working leg to the starting position.
- Repeat on the opposite side, alternating until the set is complete.
Muscles Worked
Alternatives to Dead Bug
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Side Bend
A beginner isolation strength exercise that works the abs, using a barbell.
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2
Bosu Ball Cable Crunch With Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
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3
Cable Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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4
Cable Judo Flip
A beginner compound strength exercise that works the abs, using a cable machine.
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5
Cable Reverse Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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6
Cable Russian Twists
A beginner compound strength exercise that works the abs, using a cable machine.
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7
Cable Seated Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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8
Crunches
Crunches are a classic abdominal exercise that isolates the rectus abdominis. When performed correctly, they're an effective way to build core strength and muscular endurance.
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9
Dumbbell Side Bend
A beginner isolation strength exercise that works the abs, using dumbbells.
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10
Exercise Ball Crunch
A beginner isolation strength exercise that works the abs, using an exercise ball.
Frequently Asked Questions
What muscles do dead bug work?
Dead Bug primarily works the abs.
What equipment do I need for dead bug?
None. Dead Bug is a bodyweight movement you can do anywhere you have floor space.
Dead Bug: is it suitable for beginners?
Yes. Dead Bug is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of dead bug?
Barbell Side Bend, Bosu Ball Cable Crunch With Side Bends, Cable Crunch train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dead bug reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dead bug can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dead Bug with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.