How to Do the Dead Bug Exercise
Want a strong core?
Do the Deadbug exercise.
As with any movement in the gym, there are variations. And the Dead Bug Exercise is no different.
In the Dead Bug variation below you’ll notice the feet in the start / top position are the same as other dead bug variations. It’s the arm position that differentiates the variation from others.
Dead Bug Start Position
Dead Bug Midpoint
How to Do The Dead Bug Exercise
There are a number of Dead Bug variations. However I want to cover the basics first. It’s more difficult than it looks. Give it a try.
- Lie face up on the floor.
- Lift your knees so your shins and thighs make a 90 degree angle.
- Reach your arms straight back and firmly press your hands into the wall.
- Press your low back into the floor.
- Brace your core.
- Then, while maintaining the contact between your low back and the floor slowly drop your right heel to the floor.
- Pause.
- Return to the starting position.
- Press your low back into the floor. Brace, and repeat on other side.
- Repeat for prescribed number of repetitions.
Note: It’s essential that you focus on flattening your spine. Avoid arching your low back. Make sure you keep it flat against the ground.
In the video, Mike calls this “stacking the spine.” Another way to think about it is “pull your hips closer to your ribs”.
Good Dead Bug Position
Bad Dead Bug Position
The Dead Bug Exercise In Action
How to Incorporate the Dead Bug Exercise Into Your Workout
The most common approach to ab training is by adding your core routine to the end of your workout. If you choose to go this route, simply throw in 3 sets of 5 reps per leg.
Increase your reps as your fitness level increases.
Another approach to planning out your core work is to include dead bugs in your dynamic warm-up. Do a set of band pull aparts, followed by a set of dead bugs. Then into some glute bridges, and you have the start of a great dynamic warm up.
A third option is to sprinkle your core training into your workout. I recommend you superset your dead bugs with less core intensive exercises. Perform your major exercise, like a push up. Then superset that with your dead bugs.
Supersetting push ups with dead bugs allows your chest and arm muscles to rest while you work your core muscles.
This approach creates density in your workout. Great form increasing metabolic efficiency and shortening your workout.
The Dead Bug Exercise
The Dead Bug is an anti-extension exercise core exercise. Same as the ab-wheel rollout. Instead of creating flexion with the abs, like in a crunch, the dead bug is resisting movement. This makes it a safer exercise than most flexion ab exercises. Perfect for those with bad backs.