The dead bug exercise is a core-strengthening movement performed lying on your back, involving the controlled raising and lowering of opposite arms and legs while keeping the abdominal muscles engaged. The position resembles a bug lying on its back, hence the name "dead bug"
What Muscles Does It Work?
The dead bug targets multiple core muscles, including:
- Rectus abdominis (the "six-pack" muscles)
- Internal and external obliques (side abdominal muscles)
- Transverse abdominis (deep core muscle supporting lower back and pelvis)
- Multifidus and erector spinae (deep back muscles stabilizing the spine)
- Pelvic floor muscles (support pelvic functions)
Benefits
- Builds core strength and stabilization, protecting the spine
- Helps prevent and relieve lower back pain
- Improves trunk stability and supports heavy lifting
- Enhances balance and functional movement patterns
- Trains cross-crawl coordination by moving opposite limbs simultaneously, which improves brain-body connection and gait
How to Perform the Dead Bug Exercise
- Lie on your back with knees bent, feet flat on the floor, and arms raised so elbows are above shoulders.
- Engage your core by pressing your lower back into the floor.
- Slowly lower your right arm and left leg toward the floor while keeping your core tight and back stable.
- Return to the starting position and repeat with the opposite arm and leg.
- Perform the movement slowly and with control to maintain spinal stability throughout
The dead bug is often prescribed by physiotherapists and trainers as a low- impact core exercise suitable for injury recovery, general conditioning, and athletic training
