Build A STRONG Core With These 5 Innovative Dead Bugs

Dead bugs are one of my go-to exercises for improving lumbo-pelvic stability. If you are not familiar with this term, think core. 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 20 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.’’

Without further ado, here are 5 innovative dead bug variations you likely haven’t tried before.

#1) Dead Bug Single Leg Hip Lift Combo

This unique dead bug variation also strengthens the posterior chain muscles. This idea came to me today, and certainly did not disappoint!

Coaching Tips:

Lie on the floor. Your head, torso and hips should be in a stacked position.
Keep your chin tucked, and neck in a neutral position.
Bend one knee, elevate your foot on a wall, and extend your hips by driving through the back portion of your foot and squeezing your glutes and hamstrings, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight(ish) line from your knee to shoulders. ⁣Maintain this position for the duration of the exercise.
On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. I recommend starting out at 90 degrees.
Extend both arms so they are in line with your armpits
Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt).
Now contract your anterior core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.
When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.
For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to drop.
⁣In terms of breathing, do what works and feels best for you.

#2) Dead Bugs + Single Arm Unstable Weight Lowering (Laundry Detergent Jug + Band)

This dead bug variation also improves shoulder and scapular controlled mobility. While I hung a jug of laundry detergent from a band as I was intentionally trying to create an unstable object, you may use anything available in your house.

Coaching Tips:

Lie on the floor. Your head, torso and hips should be in a stacked position.
Keep your chin tucked, and neck in a neutral position.
Fully extend your knees and maintain this position for the duration of the exercise, or keep your knees bent at 90 degrees. I recommend starting out at 90 degrees.
Extend both arms so they are in line with your armpits. Hold an unstable weighted object in one hand. You may emulate what I did, or may use a different object.
Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt).
Now contract your anterior core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.
When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.
For the duration of the exercise, 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.

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#3) Negative 1.5 Rep Dead Bugs

This advanced dead bug variation involves using a negative 1.5 rep tempo. You’ll take 3-5 seconds to perform the arm and leg lowering movement, will then bring your arm and leg halfway up to the starting position, back down to the bottom position, and finally back to the top/starting position. This is one rep. I love this tempo as it really forces you to focus on taking a full breath in first, and a full breath out during the rep. Most people do not breathe properly during this exercise.

Coaching Tips:

Lie on the floor. Your head, torso and hips should be in a stacked position.
Keep your chin tucked, and neck in a neutral position.
Fully extend your knees and maintain this position for the duration of the exercise, or keep your knees bent at 90 degrees. I recommend starting out at 90 degrees.
Extend both arms so they are in line with your armpits
Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt).
Now contract your anterior core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form. Take 3-5 seconds to do so. Once you reach the bottom position, bring your arm and leg halfway up, back down to the bottom position, and finally back to the top/starting position. This is one rep.
When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.
For the duration of the exercise, 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.

#4) Dead Bugs With Isometric Couch + Roller Press

This deceptively tough dead bug variation also improves shoulder and scapular stability. The roller press makes this exercise brutally challenging, and the addition of the couch press really ups the ante.

Coaching Tips:

Lie on the floor, and so your head is relatively close to a couch or other solid surface. Figure out what distance works and feels best for you. Your head, torso and hips should be in a stacked position.
Keep your chin tucked, and neck in a neutral position.
On one side press your hand and opposite thigh into a roller, and on the other side keep your elbow relatively bent, and press your hand backwards into the couch/surface. Maintain this pressure for the duration of the exercise.
Fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. I recommend starting out at 90 degrees.
Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt).
Now contract your anterior core muscles, steadily exhale through your mouth, slowly lower your leg towards the floor, and to a range where you are able to maintain proper form.
When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.
For the duration of the exercise, 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.

#5) Dead Bugs + Double Arm Weight Lowering (Laundry Detergent Jugs)

This dead bug variation also improves shoulder and scapular controlled mobility. I used two jugs of laundry detergent, but you may use anything available in your house.

Coaching Tips:

Lie on the floor. Your head, torso and hips should be in a stacked position.
Keep your chin tucked, and neck in a neutral position.
Fully extend your knees, and maintain this position for the duration of the exercise, or keep your knees bent at 90 degrees. I recommend starting out at 90 degrees.
Extend both arms so they are in line with your armpits. Hold a weighted object in each hand.
Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection/think about wrinkling the front of your shirt).
Now contract your anterior core muscles, steadily exhale through your mouth, slowly lower your leg and arms towards the floor, and to a range where you are able to maintain proper form.
When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.
For the duration of the exercise, 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.

SAVE $37 – Get a package of The Ultimate Pull-Up Program and The Ultimate Hip Flexor And Core Guide for $157. Both programs regularly cost $97 each, so you save $37.

LEARN MORE