Breathing
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
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The Dead Bug primarily works the abdominals. It is a strength movement that needs no equipment.
1 / 2How to
Movement instructions
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.
Technique guidance
Exhale as you pull through the working range and inhale during the controlled return. Keep the breath steady and avoid straining with a prolonged breath hold.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise variation, range of motion and recording method when comparing Dead Bug sessions.
Repetitions and completed sets.
Example: 10, 9 and 8 completed reps. Keep each set separate instead of recording only the total.
Compare repetitions using the same variation and range. A different variation needs its own history; extra reps are not directly comparable if the movement changes.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Abdominals is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the abdominals using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
