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Dead Bug

The base core pattern: a braced trunk while the arms and legs move.

Category: red

Levels: Beginner to Elite

How to do it

1. Lie on your back, arms up, hips and knees bent at 90 degrees.
2. Press the low back into the floor and keep it there.
3. Lower the opposite arm and leg slowly, return, switch sides.

Muscles worked

Deep abdominals, obliques, hip flexors

Easier version

Move only the legs, keeping the arms still.

Harder version

Hold a hollow body, then progress to leg raises and hanging raises.

Common mistake

Letting the low back arch off the floor.

Safety

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Dead bug · 6–10 reps each side
2. Intermediate: Hollow body hold · 20–30 s
3. Advanced: Hollow rocks, then lying leg raises · 10–15 reps
4. Pro: Hanging knee raise · 8–12 reps
5. Elite: Toes-to-bar · 5–8 reps