dead bug: technique and muscles worked

How to do this exercise

Step:1 Lie flat on your back with your arms extended towards the ceiling.
Step:2 Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
Step:3 Engage your core and lower back to press your lower back into the ground.
Step:4 Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
Step:5 Pause for a moment, then return to the starting position.
Step:6 Repeat the movement with your left arm and right leg.
Step:7 Continue alternating sides for the desired number of repetitions.

Equipment: Body weight
Body part: Abdominals Thighs
Target muscle: Rectus abdominis Transverse abdominis Internal obliques External obliques
Secondary muscle: Lower back Quadriceps Gluteus medius

Hypertrophy grade

Low4 / 10

Nemeo’s take

The Dead Bug is above all a core stability exercise that surpasses the classic crunch in terms of transverse engagement and lumbar control. Its strong point: isolation and coordination, perfect for strengthening the abdominal muscles without excessive fatigue or joint risk. However, the resistance limited by body weight and the need to remain strict in execution reduce its hypertrophic potential and its overload capacity in the long term.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

Turn this exercise into progress.

Track your sets, reps and weights with Nemeo and get recommendations for your next workout.

All exercises

dead bug

How to do this exercise

Turn this exercise into progress.

More exercises to explore

janda sit-up

air bike

standing lateral stretch