ABDOMINALS · BODYWEIGHT
How to do the dead bug
The dead bug trains your abdominals. Here is how to do it with good form.
Step by step
- Place an exercise mat on the ground and lie down.
- Lift your feet off the floor and bend your knees at a 90-degree angle.
- Lift your arms over your chest.
- Engage your abs to maintain a spinal curve, and take a breath.
- Extend your left leg, bringing the foot an inch or two away from the floor.
- Simultaneously extend your right arm back, bringing the hand close to the floor (optional). Breathe out.
- Bring your arm and leg to the starting position as you breathe in.
- Extend your opposite arm and leg.
Muscles worked
| Primary | Abdominals |
|---|---|
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the dead bug
- Toned & Lean3 × 12
- Posture Builder3 × 10
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your abdominals
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