All Exercises
Core · Isolation
Dead Bug
Targets Core with an optimal working range of 10–15 reps.
Primary Muscles
Core
Typical Rep Range
10–15 reps
Core Dominant
Equipment Tier
Bodyweight Only
Bodyweight
Movement Profile
Beginner · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Dead Bug:
- 1 Lie on back with arms extended and knees at 90 degrees
- 2 Press lower back firmly into floor throughout movement
- 3 Extend opposite arm and leg slowly while keeping core braced
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Arching lower back off floor
- ✕ Moving limbs too quickly without control
Substitutions & Variations
Similar Exercises to Dead Bug
Core Bodyweight Only
Bird Dog
Core, Erectors · 10–15 reps
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Mountain Climber
Core, Hip Flexors · 20–40 reps
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Plank
Core · 30–60 reps
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Russian Twist
Obliques, Core · 15–25 reps
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Side Plank
Obliques, Core · 20–45 reps
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V-Up
Core, Hip Flexors · 10–20 reps
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