How to Do Dead Bugs: Muscles Worked & Proper Form

a gif showing how to perform a dead bug with proper form

Muscles Worked in Dead Bugs

a picture showing which muscles worked in dead bugs

Primary muscles worked:

Secondary muscles worked:

How to Do Dead Bugs

  1. Lie on your back, with your arms straight up towards the ceiling and your legs stacked over your hips, with the knees bent in a 90-degree angle.
  2. Engage your core, and make sure that the lower back has contact with the surface.
  3. With control, straighten out the right leg and lower it towards the floor at the same time as you lower the left arm over your head as far as you can. Keep the lower back in contact with the floor the entire time.
  4. Reverse the movement, and repeat for the other side.


The dead bug is a great core exercise that allows you to train your core without putting to much pressure on your lower back. As a bonus, you also get to practice your coordination skills.

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Text and graphics from the StrengthLog app.