Dead Bug

Dead Bug is a compound strength exercise using body only that trains the abdominals.

Open in MyoAmigo →

Primary muscles: Abdominals

How to do it

1. Begin lying on your back with your hands extended above you toward the ceiling.
2. Bring your feet, knees, and hips up to 90 degrees.
3. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
4. Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
5. Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
6. Stay tight and return the working leg to the starting position.
7. Repeat on the opposite side, alternating until the set is complete.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Dead Bug from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abdominals volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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