Dead Bug
Muscle Groups: Abs, Shoulders, Hips
Dead Bug focuses on Abs, Shoulders, Hips, with Quads, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dead Bug with proper form and technique.
- 1
Lie on your back with arms extended towards the ceiling and knees raised at a 90-degree angle, feet off the ground.
- 2
Slowly lower your right arm and left leg towards the floor while keeping your lower back pressed into the ground.
- 3
Return to the starting position and repeat on the opposite side by lowering your left arm and right leg.
- 4
Continue alternating sides in a controlled manner.
Tips for Success
These tips will help you perform Dead Bug safely and effectively while maintaining proper form.
-
Keep your lower back flat against the floor to prevent strain.
-
Move your arms and legs slowly to maintain control and stability.
-
Avoid arching your back; if your back lifts off the ground, raise your limbs less.
Secondary Muscles
While Dead Bug primarily targets Abs, Shoulders, Hips , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Quads, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dead Bug, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dead Bug, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
