At a glance
- Main muscle
- Core
- Equipment
- Bodyweight
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
How to do it
- Lower back pressed into the floor.
- Extend opposite arm and leg.
- Slowly.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating C
Good for motor control/rehab, not for muscle growth.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Ab Wheel Rollout · Band, ball or wheel · rating B
- Cable Crunch · Cable · rating A
- Plank · Bodyweight · rating C
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dead bug.
Let Mitta set the weight.
Mitta plans the dead bug with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dead bug
What muscles does the dead bug work?
The dead bug mainly trains your core.
How many reps of the dead bug should I do?
Mitta plans the dead bug at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dead bug?
Good alternatives that train the same muscle are the ab wheel rollout, cable crunch and plank.
Is the dead bug good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dead bug have rating C?
Good for motor control/rehab, not for muscle growth.