How To Perform Deadbugs (Beginner & Advanced Variations)

This classic core strengthening exercise is great for anyone that wants to improve the strength of the deep core muscles and increase the stability of the hips, ribcage and spine. Deadbugs are an important exercise in low back pain management, proper breathing and bracing, and for improving overall balance and coordination.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): transverse abdominis

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, knees over the hips, inhale to brace the abs, exhale to lower one leg without lifting the lower back, repeat

Before starting:

Be sure to breathe and brace the abs to keep the lower back from hyperextending.

Level 1 - Leg lowering without use of arms

Level 2 - Leg extending with the use of both arms

Level 3 - Legs straight & lowering with the use of arms

1. Lay on your back with knees bent. For Level 1, arms remain on the floor. For Levels 2 and 3, reach both arms up to the ceiling.

2. Bring the knees over the hips. Inhale and brace the abs.

3. Exhale and simultaneously lower one leg to the floor (and the opposite arm behind the head for Levels 2 and 3).

4. Inhale/brace the abs to bring both limbs back to their starting position. Exhale and repeat on the opposite side.

5. Continue alternating sides for the desired amount of reps.