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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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