ProgreviaDead bug
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How to do it
On your back, arms to the ceiling and hips and knees at 90°, extend one arm and the opposite leg together without letting the lower back lift off the floor. Alternate slowly. Anti-extension core work.
Muscles worked
Mainly abdominales. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Core
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.3 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Pulling on the neck with your hands and flexing at the hips instead of curling the spine with the abs.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Dead bug compares with other abs exercises
The catalogue has 14 exercises with abs as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Dead bug is number 1 (tied with one other).
That makes it a good candidate for adding abs sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 3 alternatives, such as Cable crunch, Pallof press and Landmine rotation.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Reverse crunch | bodyweight | Low (0.3 out of 2.2) | Basic |
| Dead bug | bodyweight | Low (0.3 out of 2.2) | Basic |
| Bicycle crunch | bodyweight | Low (0.4 out of 2.2) | Basic |
| Cable crunch | cable | Low (0.4 out of 2.2) | Basic |
| Pallof press | cable | Low (0.4 out of 2.2) | Needs coaching |
| Plank | bodyweight | Low (0.4 out of 2.2) | Basic |
| Side plank | bodyweight | Low (0.4 out of 2.2) | Basic |
| Hollow hold | bodyweight | Low (0.5 out of 2.2) | Needs coaching |
Bodyweight. In the trial by Kotarsky et al. (2018), four weeks of progressively harder push-ups significantly improved bench press 1RM, just like training the bench press itself. It is a strength result, not a hypertrophy one, and the condition is the word progressive: the exercise has to keep getting harder.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of progressive calisthenic push-up training on muscle strength and thickness. Journal of Strength and Conditioning Research. 2018;32(3):651-659.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Core exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Dead bug based on your level, goal and available days.
Build your Abs workout
Generate a full routine with the emphasis on Abs and Dead bug among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Dead bug work?
Dead bug mainly works the abdominales muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Dead bug should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for abdominales to your level (about 10–20 sets per muscle per week).
Is Dead bug good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow abdominales.
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