Dead Bug
Alternating arm and leg movements lying down. Coordination and deep core. It works mainly the abs, with help from the obliques and hip flexors.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Dead Bug
- Lie on your back with the arms pointing to the ceiling and the knees bent to 90 degrees over the hips.
- Press the lower back into the floor and keep it there for the whole set.
- Slowly straighten the right leg towards the floor while lowering the left arm overhead, without the lower back lifting.
- Return and repeat with the other pair; go only as low as the lower back stays down.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Abs | Rectus abdominis |
| Secondary | Obliques | Obliquus abdominis |
| Secondary | Hip flexors | Iliopsoas |
Muscle data from StrengthLog.
Why do it
- Core control with the back kept safe
- Coordinating arms and legs against the trunk
- Usable on any day, even a rest day
How Flawless ranks Dead Bug
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Dead Bug by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Dead Bug work?
It works mainly the abs, with help from the obliques and hip flexors.
How do you do Dead Bug?
Lie on your back with the arms pointing to the ceiling and the knees bent to 90 degrees over the hips. Press the lower back into the floor and keep it there for the whole set. Slowly straighten the right leg towards the floor while lowering the left arm overhead, without the lower back lifting. Return and repeat with the other pair; go only as low as the lower back stays down.
How does Flawless rank Dead Bug?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.