Dead Bug primarily works the deep core. It is categorized as a core movement and uses Exercise mat.
- Primary muscles
- deep core
- Equipment
- Exercise mat
- Movement pattern
- core
- Catalog difficulty
- 1 of 5
How to do Dead Bug
- Low back gently pressed down
- Opposite arm and leg, slow
Common mistakes
- Back arching off the floor — smaller range
Muscles worked
The primary catalog target is deep core. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Harder option: Plank
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Put Dead Bug into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.