Dead bug

The dead bug is a core exercise lying on your back: with your arms up and your knees over your hips, you slowly reach one arm overhead and the opposite leg towards the floor. It trains your abdominals to keep your trunk steady. Use it for activation work or in a conditioning session.

Works: Abdominals; also hip flexors
Time: About 30 sec, alternating sides
Kit: None
Intensity: 2 of 5 on Prep's scale

Do this in Prep

Updated 13 Oct 2026 · By the Prep team

How to do it

How to do the dead bug.

Alternate slowly for about 30 seconds. Stop each reach before your back arches.

Step 1
Set up in tabletop
Lie on your back with your head resting on the mat. Reach both arms toward the ceiling and lift your knees over your hips with knees bent. Gently brace your abdominals and keep light lower-back contact with the mat.
Step 2
Reach opposite limbs
Breathe out as you slowly reach your right arm overhead and your left leg toward the floor. Keep your left arm upright and your right knee above your hip. Stop before your back arches or either limb touches down.
Step 3
Return and switch
Return your right arm and left leg to tabletop. Then reach your left arm overhead and your right leg toward the floor. Keep your right arm upright and left knee above your hip, and keep alternating slowly for your chosen repetitions.

Form

Dead bug form.

Abdominal effort while your head and pelvis remain supported.

Keep

Breathe out as you reachKeep breathing on the return.
Keep light back contactUse gentle support from the mat.
Reset in tabletop

Common mistakes

Reaching until the back archesBend the knee or shorten the reach.
Moving too quicklyKeep the reach and return deliberate.

Easier version: Move one limbMove just an arm or keep the lowering knee bent.
Harder version: Add a brief pauseHold the reach without changing your back position.

Questions