Exercise library
Core
Dead Bug
No equipment needed
- Primary muscle
- Core
- Equipment
- Bodyweight
- Movement pattern
- Core
- Role in a program
- Accessory
How to do it
Lie on your back with arms reaching to the ceiling and knees bent over your hips. Slowly lower one arm overhead and the opposite leg toward the floor while pressing your lower back flat. Return to the start and alternate sides without arching your spine.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the core — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bicycle CrunchBodyweightCore
- CrunchBodyweightCore
- Decline Sit-UpBodyweightCore
- Dragon FlagBodyweightCore
- Flutter KickBodyweightCore
- Hanging Knee RaiseBodyweightCore
No-equipment alternatives
Training at home or on the road — bodyweight options for the core: