Dead bugs are one of my go-to exercises for improving lumbo-pelvic stability (think core strength/stability). This exercise has a huge carryover to pull-ups, push-ups, muscle-ups, and countless exercises, sports, and daily activities.
Before I share the 5 dead bug variations, here are some key points for proper dead bug form. This is an exercise that is rarely performed correctly. While I’m discussing regular dead bugs, the same points apply to the variations I am sharing.
Good Form
- My head, torso, and hips remain in a stacked ‘’canister’’ position. My ribs stay down, and my lower back doesn’t hyperextend.
- Between each rep I do a proper reset. I take a full 360 degree breath in around my spine, and reset my 360 degree brace around my spine.
- As I perform the arm and leg lowering movements, I steadily exhale through my teeth, and contract my core muscles.
- One key I like to look for is a wrinkled shirt. If your shirt remains wrinkled it likely means your torso and rib positioning are good, and that your breathing and bracing are on point. If you do not breath and brace properly, you will be more likely to arch your lower back and flare your ribs. When this happens the shirt often smooths out. So look for this on your clients (or yourself).
- My hand and foot stop just before they touch the floor. You may lightly touch the floor with your foot, particularly when you are learning how to perform the exercise. I like to tell people to imagine a raw egg is on the floor, and you want to touch the egg so lightly that it will not crack.
Additional Points:
In many cases, rather than keeping the knees fully extended, I recommend keeping them bent at 90 degrees for the duration of the exercise. Due to the shorter lever, this makes the exercise easier to execute properly. Also, this is a great example of making the exercise feel more challenging by modifying it.
In my 21+ years as a coach, I’ve worked with MANY people who have told me dead bugs were ‘’too easy,’’ and that they could do them ‘’forever.’’ It was very apparent to me they were not performing the exercise correctly. The second I had them modify and bend their knees versus keep them fully extended, and REALLY slow down and do a proper reset between reps, they were able to perform the exercise properly, and had a MAJOR lightbulb moment. The exercise was no longer ‘’too easy.’’
Here is how I would coach regular dead bugs (modified variation):
Coaching Tips:
- Lie on your back on the floor. Your head, torso, and hips should be in a stacked position.
- Bend both knees to approximately 90 degrees. For the duration of the exercise keep your knees bent at 90 degrees. For most individuals, I recommend keeping the knees bent when you are learning dead bug variations as this makes it easier to do the exercise correctly AND feel your core muscles.
- Extend your arms so they are vertical and in line with your armpits.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt.
- Now take 2-3 seconds and slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.
- You may stop before your heel touches the floor, or you may lightly touch your heel to the floor. If you do, touch the floor as softly as a “feather.” Do not allow your heel to slam into the floor.
- Gain a moment of control, and then return your arm and leg to the top/starting position.
- You may alternate sides or stick with the same side before switching sides.
- When you return to the starting position, pause and do a proper reset. Most people rush and do not do a proper reset.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.
- In terms of breathing, do what works and feels best for you.
Here are 5 of my favorite dead bug exercises for building a strong core. Dead bugs are one of my top core strengthening exercises! I will share the key points for these exercises.
For all of these exercises, you can use a rep range of 5-12 reps per side (of the leg lowering).
#1) Band Resisted Dead Bugs
This dead bug variation also improves shoulder and scapular controlled stability.
Coaching Tips:
- Attach a long band around a secure surface, and loop the band so it is around your wrists. There should be tension in the band for 100% of the exercise.
- Extend your arms so they are in a vertical position, and are above your chest. Maintain this position.
- Slowly lower your leg towards the floor, and to a range where you are able to maintain proper form.
#2) Dead Bugs With Contralateral Single Arm KB (or DB) Presses
This dead bug variation also improves shoulder and scapular controlled mobility, and upper body strength.
Coaching Tips:
- Perform single arm floor press while simultaneously lowering your leg on the opposite side of your body.
- Use regular pressing form. In the bottom position make sure your forearm is vertical, and do not let your elbow flare out (arrow, NOT t shape).
#3) Ipsolateral Dead Bug/Banded Psoas March Combo + ISO Block Press
This dead bug variation also strengthens the hip flexors.
Coaching Tips:
- Place a band around your feet.
- Press your hand and thigh/knee on the same side of your body against a yoga block/other object. Maintain this press and leg position for the duration of the exercise. Do not let your thigh get pulled forward.
- Slowly lower your arm and simultaneously lower your leg on the same side of your body to a range that feels comfortable/where you can maintain good form.
Build full body strength, mobility, and athleticism. For ‘’experienced’’ beginners to intermediates in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!
#4) Robertson Dead Bugs
This dead bug variation also improves shoulder and scapular stability.
Coaching Tips:
- Loop a long band around a secure surface and rest the band under the base of each hand. Press/drive your hands forward/down towards the floor the entire time.
- Keep your arms fairly straight, and bring your hands down so your arms/hands are a few inches above the floor. Maintain this position.
#5) Dead Bug/Triceps Extension Combo
This dead bug variation also strengthens the triceps.
Coaching Tips:
- Hold a weight in each hand.
- Have your arms vertical and in line with your armpits.
- Bend your elbows and lower the weights, and simultaneously lower your leg towards the floor.
- Don’t let your elbows flare out.
- Then use your triceps to extend your arms, and simultaneously return your leg to the top/starting position.
- Aim to keep your upper arms fairly still and vertical.
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