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Exercise · Form & cues

Dead Bug — form guide

Core (anti-extension) · Transverse Abdominis. Equipment: Bodyweight. Difficulty: Beginner.

TEMPO
3-0-3-0 (3s lower, 3s return)

Press your lower back INTO the floor throughout. The moment it lifts, stop. This exercise is about spinal stability, not hip flexor strength.

Sets & Reps

Programming defaults depend on your goal. Pick the row that matches yours:

Strength4–6 sets3–5 repsRPE 8–93–5 min
Hypertrophy3–5 sets8–12 repsRPE 7–990–120 s
Endurance2–4 sets15–25 repsRPE 6–845–60 s

Cues

  1. Start: arms up, knees 90° over hips
  2. Breathe out as you lower opposite arm + leg
  3. Lower back must not lose contact with floor
  4. Move SLOWLY — speed ruins the core challenge
  5. Return to start and repeat other side

Common mistakes

  • Lower back arching off floor — compensating with hip flexors
  • Moving too fast — momentum defeats the purpose
  • Holding breath throughout

Injury notes

Gold standard for lower back rehab and core anti-extension strength

Progression

Add weight to arms (small plate) or extend leg further from body.

Indian gym reality

Zero-equipment lift — works in a hostel room, PG, or a park. No excuse for skipping it on travel or gym-closed days.

If your gym doesn't have this equipment

  • Zero-equipment variant works — see the home version below.

Home & hostel version

Bodyweight variants of this movement pattern exist — search the pattern name (squat, hinge, press, pull) plus 'bodyweight' and pick the version that matches your current strength.

Nutrition & recovery around this lift

Isolations recover fast — 24 hours is usually enough. You can hit the same muscle again the next day with a different exercise. For an Indian lifter, land 30–40g of protein within 90 minutes of finishing — 200g paneer, 4 whole eggs, 150g chicken, or a whey shake all work.

Programs that feature Dead Bug

Full workout plans where this lift sits in the main slot — pick the goal, split, and frequency that fits your life.

4-Day Upper/Lower — Recomp
Balanced program with core accessories
3-Day Full Body — Fat Loss
Compound-heavy, core baked in
3-Day Full Body — First Program
The starter template

Eat to support this lift

Recovery and growth happen at the plate. A meal plan matched to the training goal:

1800 kcal Non-Veg — Fat Loss
Protein-first deficit template

Frequently asked

What muscles does Dead Bug work?

Primarily Core (anti-extension) · Transverse Abdominis. Load and rep range shift the emphasis — heavy triples bias the primary mover, sets of 12+ bring more of the secondaries in.

How many sets of Dead Bug per week?

For hypertrophy, 10–20 direct working sets per week across all exercises for that muscle. This exercise usually contributes 3–8 of those sets, depending on where it sits in your program.

What if I'm training at home in India?

See the home & hostel version above. Bodyweight variants of every major pattern exist and progress for months if you're intentional about it.

How often should I do Dead Bug?

Most intermediates do best with 2× per week frequency on any given lift — one heavier session and one lighter, or two matched sessions with different rep ranges. Beginners can add a third if recovery holds up.

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