Dead Bug
The Dead Bug primarily works the Rectus Abdominis, Transverse Abdominis, with secondary activation of the External Obliques and stabilizer support from the Erector Spinae, Internal Obliques. It is a bodyweight isolation exercise at beginner difficulty.
The Dead Bug is an beginner isolation exercise requiring no equipment, following a anti rotation movement pattern. It primarily targets the Rectus Abdominis, Transverse Abdominis, with secondary engagement of the External Obliques.
Supine movement lowering opposite arm and leg emphasizing core control.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Anti Rotation |
| Force | Static |
| Laterality | Bilateral |
| Primary | Rectus Abdominis, Transverse Abdominis |
| Secondary | External Obliques |
Muscles Worked
The Rectus Abdominis, and Transverse Abdominis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The External Obliques assists as a secondary mover, contributing to force production without bearing the primary load. The Erector Spinae, Internal Obliques act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
- Primary Muscle Transverse Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Internal Obliques (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Brace core and resist rotational force while maintaining stable position.
- Hold or press out against resistance.
- Repeat.
Comments
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Brace your core as if bracing for impact — create 360° tension around your midsection.
- Move deliberately and slowly; speed reduces the anti-rotation stimulus.
- Keep your hips square and avoid letting your torso twist.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis, Transverse Abdominis) and can be substituted based on your equipment or variation preferences.
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