FitCi
Dead Bug is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: glutes. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your back and reach your arms up toward the ceiling.
- Bend your knees to 90 degrees and raise your legs into the air.
- Keep your lower back pressed to the floor and your abs active.
- Simultaneously extend your right arm back and your left leg forward.
- Return to the start and repeat with the opposite arm and leg.
Coaching tip
Keep your lower back pressed to the floor and control your breathing as you slowly extend the opposite arm and leg.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Cable Crunch, Ab Wheel Rollout, Pallof Press
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.