Core · Bodyweight
Hanging Deadbug
How to do the hanging deadbug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Hang from a bar with both arms straight and your body in a hollow position, legs together out in front. Brace your core and lower one leg while the other stays raised, then switch, alternating in a slow bicycle-like pattern without letting your back arch. Keep the movement controlled so your abs do the work, not momentum.
- 1Deep tension through your abs holding the hollow shape
- 2Hip flexors and lower abs controlling each leg as it moves
- 3Lats and grip keeping your torso stable on the bar
Common mistakes
- Letting your lower back arch and ribs flare
- Swinging your body to move the legs
- Rushing the reps instead of moving slowly and controlled
Muscles worked
The hanging deadbug mainly works the lower abs and hip flexors, with the forearms, lats, upper abs, and obliques assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- ForearmsSupport
- LatsSupport
- Upper AbsSupport
- ObliquesSupport
- BicepsMinor
- QuadsMinor
- AdductorsMinor
Kovo programs the hanging deadbug 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 dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.