Exercises / Bodyweight
How to do a dead bug
Core work that's kind to your lower back.
CoreBodyweight
Quick answer. Do 3 sets of 8 reps each side with about 45 seconds rest. Press your lower back into the floor. Bodyweight.
Setup
- Lie on your back, arms straight up, knees bent at 90° over your hips.
How to do it
- Press your lower back into the floor.
- Slowly reach one arm back and the opposite leg out.
- Come back and switch sides.
Common mistakes
- Lower back lifting off the floor.
- Moving fast.
Sets, reps and weight for beginners
| Sets | 3 |
|---|---|
| Reps | 8 each side |
| Rest | 45 seconds |
| Starting weight | Bodyweight. |
| Muscles | Core |
| Equipment | Bodyweight |
When all your sets feel easy with clean form, add the smallest weight step next session. If a set breaks down, keep the weight and own the reps first. Musclo does this for you: it suggests the next weight from your last session.
FAQ
What muscles does the dead bug work?
The dead bug mainly works your core. Core work that's kind to your lower back.
How many reps should a beginner do?
Start with 3 sets of 8 reps each side, resting about 45 seconds between sets. Add weight or time only when every set looks clean.
How much weight should I use for the dead bug?
Bodyweight.
What are the most common dead bug mistakes?
Lower back lifting off the floor. Moving fast. Fix them by slowing down and using a lighter weight first.
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