Exercise library
Core · Bodyweight
Dead Bug
Difficulty
Beginner
Sets
3
Reps
8–15 (or 30–60 sec)
Equipment
Bodyweight
Target muscles
Primary Core
Secondary: Hip Flexors
Variations
- · Tempo Dead Bug
- · Paused Dead Bug
- · Single-arm/side Dead Bug
Proper form
- 01 Set neutral spine and brace before the first rep.
- 02 Move through the intended range without lumbar collapse.
- 03 Exhale forcefully to reinforce the brace at the hardest position.
- 04 Reset between reps rather than bouncing.
Common mistakes
- × Turning core work into a hip-flexor-only movement.
- × Overextending the lower back under load.
- × Chasing reps at the cost of tension quality.
Tips
- ✓ Two to four dedicated core sets, 2–3 times per week is plenty.
- ✓ Include an anti-rotation and anti-extension movement each week.
- ✓ Prioritize breath control over load.
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