What should I feel during Dead bug?

Abs keep the ribs down while the moving limbs stay slow.

What are common mistakes with Dead bug?

Low back arching; Moving too fast to feel the brace

How do I progress Dead bug?

Reach longer or add a pause only if the back stays pinned.

What can I do instead of Dead bug?

Hollow body hold, RKC plank, Ab wheel rollout

Dead bug

Back flat, knees over hips, arms up, exhale before each reach.

family=dead bugpattern=anti-extensionforce=staticmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

absPRIME

hip flexors68

Primary: abs
Supporting: hip flexors

Mechanics

Pattern: anti-extension
Equipment: bodyweight
Geometry: 180° Core Alignment
Target feel: Abs keep the ribs down while the moving limbs stay slow.
Progression: Reach longer or add a pause only if the back stays pinned.
Regression: Move one limb at a time or shorten the reach.

Common errors

Low back arching
Moving too fast to feel the brace
UNKNOWN — no additional common error is recorded in the biomechanics dataset.

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Dragon flag Same pattern: anti-extension · Shared equipment: bodyweight
Bird-dog Shared equipment: bodyweight
Decline weighted crunch Shared equipment: bodyweight
Hanging leg raise (controlled) Shared equipment: bodyweight
Mountain Climbers Shared equipment: bodyweight

See all 24 abs exercises in the Atlas

Progression ladder

Beginner / regression: Move one limb at a time or shorten the reach.
Standard: Dead bug
Advanced / progression: Reach longer or add a pause only if the back stays pinned.

Atlas metrics

Movement pattern: anti-extension
Primary target: abs
Supporting muscles: hip flexors
Equipment: bodyweight
Joint geometry: 180° Core Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Dead bug?: Back flat, knees over hips, arms up, exhale before each reach.
What should I feel during Dead bug?: Abs keep the ribs down while the moving limbs stay slow.
What are common mistakes with Dead bug?: Low back arching; Moving too fast to feel the brace
How do I progress Dead bug?: Reach longer or add a pause only if the back stays pinned.
What can I do instead of Dead bug?: Hollow body hold, RKC plank, Ab wheel rollout