Dead Bug
Complete guide to Dead Bug. Learn proper form, technique, and execution. Targets Waist — Abdominals. Requires none. Step-by-step instructions and expert tips.
How to Perform Dead Bug
Lie on your back on an exercise mat with your arms pointing straight up toward the ceiling.
Raise your legs so your knees are bent at 90 degrees directly above your hips.
Engage your abs and press your lower back into the floor.
Take a breath and slowly lower your right arm behind your head while extending your left leg toward the floor, exhaling as you go.
Return both limbs to the starting position and breathe in.
Alternate sides for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |