The short version
- Lie on your back, arms up, knees over hips, and slowly extend opposite arm and leg.
- The job is to keep your low back still against the floor.
- Slow and controlled beats fast. Breathe out as you reach.
The dead bug trains your trunk to stay still while your arms and legs move. That is exactly what your core does when you walk, carry or lift.
Easier and harder
- Easier: move only the legs (heel taps), arms stay up.
- Standard: opposite arm and leg together.
- Harder: slower, with a longer pause at full reach.
Step by step
- Lie on your back. Raise your arms straight toward the ceiling.
- Lift your knees over your hips, bent to 90 degrees.
- Press your low back gently into the floor and brace.
- Slowly reach your right arm overhead and your left leg out, stopping before your back arches.
- Return and switch sides. Breathe out as you reach.
Common mistakes and fixes
- Low back arching. Fix: shorten the reach.
- Rushing. Fix: take 3 seconds to reach and 3 to return.
- Neck straining. Fix: rest your head on the floor.
Do this today
Do 2 sets of 6 slow reps per side. If your back lifts, do heel taps instead.
Questions people ask
What muscles does the dead bug work?
Mainly the deep abdominal muscles that keep your trunk stable, along with the hip flexors.
Is it good for back pain?
Variations are common in spine conditioning programs. With current back pain, ask a clinician first.
How many reps?
2 to 3 sets of 6 to 10 slow reps per side.
Sources
- AAOS OrthoInfo. Spine Conditioning Program. Checked October 9, 2026.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 9, 2026.
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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