Core · Resistance Band
Resistance Band Dead Bugs
How to do the resistance band dead bugs, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Lie on back, loop band around feet. Extend one arm and opposite leg against band resistance while keeping lower back pressed to floor. Alternate sides.
- 1Lie on your back with a band around your feet; extend one leg and the opposite arm against the band's resistance so you feel your core engage
- 2Keep your lower back pressed into the floor and maintain a posterior pelvic tilt to feel deep abdominal activation
- 3Alternate sides slowly while breathing steadily, focusing on cross-body coordination
Common mistakes
- Don't let your lower back arch off the floor or your rib cage lift
- Avoid letting the band snap or using momentum, control the tension throughout
- Don't rush through the reps; maintain control and proper form
Muscles worked
The resistance band dead bugs mainly works the upper abs, lower abs, and obliques.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- QuadsMinor
Kovo programs the resistance band dead bugs for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust 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 ankle tap plank
- How to do the ankle taps
- How to do the resistance band pallof press
- How to do the rollout
- How to do the baseball
Last reviewed April 2026.