Dead bug

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How to do it

Dead bug. Alternate arm and leg extension on back. Anti-extension lumbar. Essential for spinal health.

Muscles worked

Mainly abdominales. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Pulling on the neck with your hands and flexing at the hips instead of curling the spine with the abs.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Cable crunch
• Pallof press
• Cable crunch
• Landmine rotation

Add it to your routine

FitnessAI can generate a personalized routine that includes Dead bug based on your level, goal and available days.

Frequently asked questions

What muscles does Dead bug work?

Dead bug mainly works the abdominales muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Dead bug should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for abdominales to your level (about 10–20 sets per muscle per week).

Is Dead bug good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow abdominales.

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