Core · Bodyweight
Dead Bug
How to do the dead bug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Core
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back with arms reaching toward the ceiling and hips and knees bent to 90 degrees. Press your lower back into the floor and brace, then slowly extend your opposite arm and leg toward the floor without losing that flat back. Return and alternate sides under control.
- 1Feel your deep core stay braced as the limbs extend
- 2Press your lower back flat into the floor throughout
- 3Move the opposite arm and leg slowly and under control
Common mistakes
- Do not let your lower back arch off the floor
- Avoid rushing the limbs out and losing the brace
- Do not hold your breath; breathe steadily as you move
Muscles worked
The dead bug mainly works the lower abs, upper abs, and obliques, with the hip flexors assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesPrimary
- Hip FlexorsSupport
- QuadsMinor
Kovo programs the dead bug for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the bicycle crunches
- How to do the cable crunch
- How to do the cable pallof press
- How to do the woodchop
- How to do the captains chair leg raise
Last reviewed June 2026.