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Dead Bugs: Trunk Control Without the Drama

Dead bugs train the core to resist extension while the arms and legs move. They pair well with glute bridges and hip thrusts as a warm-up or finisher.

Dead bug on your back: tabletop start, opposite arm and leg extension, and controlled return — Dead Bug movement illustrations

The prescription

Sets: 2–3 sets
Reps: 6–8 reps each side
Rest: 40 sec
Time: About 6 min

Equipment. Bodyweight, Mat

Muscles. core. Also hamstrings

Starting position

Lie on your back with arms reaching to the ceiling and hips and knees bent to 90 degrees.
Press the lower back gently toward the floor before you move.

How to move

Extend the opposite arm and leg slowly toward the floor.
Return to the start without letting the ribs flare or the back arch.
Alternate sides for the prescribed reps.
Exhale on the extension if that helps you keep the ribs down.

Common mistakes

Letting the lower back peel off the floor.
Moving so fast the trunk never has to work.
Holding the breath the entire set.

Variations

Plank
Bird dog

Progressions

Band around the feet
Slower lowering

Regressions

Arms only or legs only
Shorter range

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

The Cheek Starter