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Core Bodyweight Beginner Unilateral Video

How to do the Dead Bug

Primary: Core · also works Hip Flexors, Obliques. Also called: deadbug.

Demo video: Dead Bug · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie on your back with arms straight up toward the ceiling and knees bent over your hips.

  2. 2

    Press your lower back gently into the floor and brace your core.

  3. 3

    Slowly extend one arm overhead and the opposite leg out straight, hovering above the floor.

  4. 4

    Return to the start without letting your lower back arch.

  5. 5

    Repeat with the opposite arm and leg, alternating sides.

Coaching cues

  • Lower back stays pressed into the floor
  • Exhale as you extend
  • Slow and controlled

Common mistakes

  • Arching the lower back
  • Moving too fast
  • Holding the breath

Sets, reps and where it fits

Muscle

3–4 × 8–12 sec

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 8–12 sec

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dead Bug alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Bird DogBodyweight · beginner PlankBodyweight · beginner Hollow Body HoldBodyweight · intermediate Lying Leg RaiseBodyweight · beginner Bicycle CrunchBodyweight · beginner CrunchBodyweight · beginner

Frequently asked questions

What muscles does the Dead Bug work?

Primary: Core. Secondary: Core, Hip Flexors, Obliques

How many sets and reps of Dead Bug should I do?

Hold or work for 8–12 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.

What can I do instead of the Dead Bug?

Same movement pattern, different equipment: Bird Dog, Plank, Hollow Body Hold, Lying Leg Raise, Bicycle Crunch, Crunch.

Is the Dead Bug good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.