Primary Muscles
Transversus abdominis, rectus abdominis
Core
Dead Bug
A contralateral coordination exercise that trains deep core muscles (transversus abdominis) in a spine-neutral position.
3D animation — watch the full movement
Secondary Muscles
Internal/external obliques, iliopsoas, gluteus maximus
Equipment
None (mat optional)
Location
Home / Gym
Difficulty
Beginner → Intermediate
How to Do It
- Lie on your back. Raise both arms vertically to the ceiling (90°). Bend knees to 90° and lift legs to the 'table-top' position.
- Press your lower back into the floor — no gap between spine and mat. This is the neutral spine position.
- Exhale, extend your left arm overhead while lowering your right leg (don't let it touch the floor).
- Return both to start, then repeat with right arm + left leg. Alternate each rep.
- Lower back stays pressed down throughout. Stop the leg just above the floor.
Common Mistakes
- Lower back lifting off the floor — core stability is lost and lumbar hyperextension begins.
- Moving too fast — contralateral coordination breaks down. Allow 3-4 s per rep.
- Holding your breath — exhale on every extension, inhale on the return.
- Leg touching the floor — muscles rest, tension is lost.
- Shoulders lifting off the floor — the movement is arms and legs; the torso stays still.
Beginner Tips
- Start with arms-only or legs-only movement, then combine them.
- Keep knees more bent (beyond 90°) to shorten the lever and reduce difficulty.
- Physiotherapists and strength coaches recommend dead bug specifically for patients with back pain.
- 6-8 reps per side × 3 sets is ideal for beginners. Progress by straightening the legs further.
Frequently Asked Questions
Why is dead bug so highly recommended?
The transversus abdominis — the corset muscle of the spine — is hard to activate with conventional exercises. Dead bug teaches control of this deep muscle in a spine-neutral position. It is fundamental for both rehabilitation and athletic performance.
Plank or dead bug — which is better?
Different adaptations. Plank provides isometric global contraction. Dead bug teaches dynamic contralateral coordination and deep muscle activation. An ideal core programme includes both.
Is dead bug safe after back surgery?
Generally considered safe because it is performed in a spine-neutral position. However, for all exercises post-surgery, get physiotherapist clearance first.
Related Exercises
Plank
The most evidence-backed isometric exercise for core, lower back and shoulder stability.
Side Plank
The most targeted exercise for the obliques and lateral core stability — a staple in back-pain rehab protocols.
Leg Raise
The most direct way to load the lower abs — works hip flexors and the lower fibres of the rectus abdominis.
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