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HyperBody
Exercise library · Core

Dead Bug.

Supine anti-extension drill that teaches core bracing with limb movement.

Also known as: Dead Bug Hold

BeginnerBodyweight
The numbers
Sets
3–4
Reps
8–15
Rest
45–75 s
The play-by-play

How to do it.

  1. Step 01

    Lie on the back with arms up and knees bent at 90 degrees

  2. Step 02

    Press the lower back into the floor

  3. Step 03

    Lower one arm and the opposite leg slowly

  4. Step 04

    Stop just before the lower back arches

  5. Step 05

    Return to the start under control

  6. Step 06

    Alternate sides each rep

What separates good from great

Pro cues.

  • Keep the lower back flat throughout

  • Move slowly and deliberately

  • Exhale as the limbs extend

Common questions

Questions, answered.

What is the Dead Bug?
Supine anti-extension drill that teaches core bracing with limb movement.
What muscles does the Dead Bug work?
The Dead Bug primarily works your rectus abdominis. It also recruits your obliques as secondary movers.
What equipment do I need for the Dead Bug?
None. The Dead Bug is a bodyweight movement you can do without any equipment.
How many sets and reps should I do for the Dead Bug?
A typical prescription for the Dead Bug is 3–4 sets of 8–15 reps. Rest about 45–75 seconds between sets.
Is the Dead Bug good for beginners?
Yes. The Dead Bug is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

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