Dead Bug
The dead bug is a core exercise that primarily trains the transverse abdominis and rectus abdominis, with the obliques and hip flexors assisting. Equipment: bodyweight. Suited to beginner lifters.
- Primary muscles
- Transverse Abdominis And Rectus Abdominis
- Secondary muscles
- obliques and hip flexors
- Muscle group
- core
- Equipment
- bodyweight
- Movement pattern
- Core
- Difficulty
- Beginner
- Also searched as
- deadbug, dead bugs, dead bug exercise
Complete dead bug guides
- Proper formDead Bug: Proper Form, Step by StepLearn dead bug proper form with a clear setup, step-by-step cues, breathing, tempo, common mistakes and fixes for safe core training.
- Muscles workedDead Bug: Muscles Worked and Best AlternativesLearn which muscles the dead bug trains (primary vs secondary), where it fits in a program, and 4 practical alternatives with when to pick each.
- Sets and repsHow Many Sets and Reps for the Dead Bug?Practical, evidence-aware guidance for dead bug sets, reps, frequency, progressions and when to add weight vs reps. Clear ranges by training goal.
- Common mistakesThe Most Common Dead Bug Mistakes (and How to Fix Them)Learn the 6 most common dead bug mistakes, why they happen, what they cost (lost gains or injury risk), and one concrete fix for each to make your core work.
- At-home alternativesDead Bug Alternatives at Home (Minimal Equipment)Four practical dead bug substitutes you can do at home with bodyweight, a band, or one dumbbell. What each keeps, what it loses, and when to return to gym equipment.
Related exercises
Train the same muscles or the same movement pattern.
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