How to do a dead bug
On your back, arms straight up, knees bent over your hips.
- Lower one arm overhead and the opposite leg toward the floor.
- Keep your low back pressed down.
- Bring them back and switch sides.
What it works
You should feel it in your deep core. Strength move, easy level, for the core and back.
- Coach's cue
- Low back stays down
- In a Medium session
- 3 × 8 each side
- Equipment
- None
- Level
- Easy
- Type
- Strength
- Works
- core, back
Easier version
Too hard for now? Start with the bird dog. In the app, one tap swaps it in.
Moves like this
Glute bridgeEasy · no gearPush-upMedium · no gearPlankMedium · no gearBird dogEasy · no gearGoblet squatMedium · dumbbells, kettlebell, backpack or jugOne-arm rowMedium · dumbbells, kettlebell, jug or backpackRomanian deadliftMedium · dumbbells, barbell or kettlebellOverhead pressMedium · dumbbells, barbell or kettlebellDeadliftHard · barbellCable rowMedium · pulley machineLat pulldownMedium · pulley machineFace pullEasy · pulley machine or bandsWoodchopMedium · pulley machine or bandsBand pull-apartEasy · bandsHanging knee raiseHard · pull-up barRenegade rowHard · dumbbells or kettlebellSingle-leg deadliftMedium · no gearSingle-leg bridgeMedium · no gearKnee push-upEasy · no gearPull-upHard · pull-up barChin-upHard · pull-up barSlow pull-up lowerMedium · pull-up barBarbell rowHard · barbellBand rowEasy · bandsSupermanEasy · no gearProne Y raiseEasy · no gearPlank shoulder tapMedium · no gearHollow holdHard · no gearSide plankMedium · no gearRussian twistMedium · no gearV-upHard · no gearPilates hundredMedium · yoga matPilates roll-upHard · yoga matBoat holdMedium · yoga matRoller dead bugHard · foam rollerBall knee tuckMedium · stability ballBall pikeHard · stability ballStir the potHard · stability ballBall dead bugEasy · stability ballBall back extensionEasy · stability ballBall push-upHard · stability ballStrap rowEasy · suspension strapsStrap push-upMedium · suspension strapsStrap Y raiseMedium · suspension strapsStrap pikeHard · suspension straps
In the app, every session fits your time, your gear and your level.
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