---
title: "Dead Bug"
description: "Begin by lying flat on your back with your arms extended straight up towards the ceiling and your legs lifted with your knees bent at a 90-degree angle."
locale: en
slug: dead-bug
url: "https://hi.fitness/exercises/dead-bug"
primaryMuscle: "Core"
secondaryMuscles: ["Quads"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/1ea2df12-dead-bug.mp4"
updatedAt: 2026-09-13T18:54:57+00:00
---
# Dead Bug

Begin by lying flat on your back with your arms extended straight up towards the ceiling and your legs lifted with your knees bent at a 90-degree angle.

## How to do it

1. Begin by lying flat on your back with your arms extended straight up towards the ceiling and your legs lifted with your knees bent at a 90-degree angle.
2. Engage your core and slowly lower your right arm and left leg towards the floor, keeping your back flat on the floor and not allowing it to arch.
3. Return your right arm and left leg to the starting position.
4. Repeat the movement with your left arm and right leg. Continue alternating sides for the desired number of repetitions.

## Form tips

- Keep your core engaged throughout the exercise to maintain stability and support your lower back.
- Avoid letting your leg touch the floor; keep it just above the floor to maintain tension in your muscles.
- Ensure your lower back remains pressed into the floor to avoid unnecessary strain.

## Similar exercises

- [Hanging Knee Raises](https://hi.fitness/exercises/hanging-knee-raises) - Core · Pull-up bar
- [Ab Wheel All the Way Out](https://hi.fitness/exercises/ab-wheel-all-the-way-out) - Core · Ab wheel
- [Captains Chair Leg Raise](https://hi.fitness/exercises/captains-chair-leg-raise) - Core · Roman chair
- [Decline Sit Up](https://hi.fitness/exercises/decline-sit-up) - Core · Bench
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