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dead bug — video demonstration

Dead bug: step-by-step guide with video, three form cues, common mistakes and how many reps to start with. Beginner bodyweight abs exercise, no equipment.

watch for these things

  • Press your lower back into the floor as if flattening a coin under it.
  • Exhale slowly through pursed lips as the arm and leg reach away.
  • Keep the resting knee stacked directly over your hip, not drifting toward your chest.

→ full dead bug guide — step-by-step instructions, muscles worked & all form tips

watch next

bird dog on all fours: opposite arm and leg extended level with the back ▶ bird dog — video high plank: arms straight, wrists under shoulders, body straight head to heels ▶ high plank — video sit-ups halfway up: knees bent, feet flat, hands lightly behind the head ▶ sit-ups — video plank on forearms: elbows under shoulders, body straight from head to heels ▶ plank — video burpees plank phase: hands under shoulders, legs kicked back, body in one line ▶ burpees — video mountain climbers in high plank: one knee driven toward the chest, hips level ▶ mountain climbers — video

train it, don’t just watch it

dead bug is one of 1,300+ exercises in the wandelbar app — answer a few questions, get a personal 90-day bodyweight plan with a guided video session every day, and it reshapes itself after every workout. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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