Reviewed exercise · new

Dead Bug

A accessory isolation movement for core.

Equipment

bodyweight

Typical range

6–20 reps

Also trains

No secondary emphasis listed

Set up

Set up in a clear space and inspect every contact point before starting.

Execute

Lie on the back, brace gently, and lower opposite arm and leg without the low back lifting.

Complete the final repetition with the same controlled range, then exit the position safely.

Coaching cues

• Move only as far as control allows.
• Use a repeatable, pain-free range.

Common mistakes

• Chasing range after the ribs flare.
• Continuing after position, control, or equipment security is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.