Dead Bug

The dead bug trains the deep tummy muscles to keep the lower back steady while the arms and legs move. It is done lying on your back, so the spine is supported, which makes it a common core exercise in back pain programmes and for people returning to sport and the gym.

Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.

1. Lie on your back, knees bent over the hips, arms up to the ceiling
2. Slowly lower one leg and the opposite arm, keeping your back flat

How to do it

  1. 1

    Lie on your back on a mat with your knees bent over your hips, shins level with the floor, and arms pointing up to the ceiling.

  2. 2

    Gently tighten your tummy muscles so your lower back rests lightly on the mat. Keep breathing normally.

  3. 3

    Slowly straighten one leg out towards the floor while lowering the opposite arm back behind your head. Go only as far as your lower back stays steady.

  4. 4

    Hold for 2 to 3 seconds without letting the back arch.

  5. 5

    Return to the start and repeat with the other arm and leg.

How many

6 to 8 repetitions on each side, 2 sets, once a day. Build up to 10.

Common mistakes

Letting the lower back arch off the mat. Lower the leg less far.

Holding your breath. Breathe out as the arm and leg move away.

Moving fast. Slow, controlled movement is the point.

Straining the neck. Keep the head resting on the mat.

Make it easier

Move only the legs, one at a time, keeping the knee bent and tapping the heel down to the floor. Add the arm movement later.

Make it harder

Straighten the leg fully so it hovers just above the floor, or hold a light weight in the hands. Your physiotherapist may move you on to the bird dog and plank.

Who it helps

Lower back pain
Core control for sport and the gym
Back problems from long hours of sitting
Core strength after pregnancy (when ready)

When to stop and check

Stop if the exercise causes sharp back pain or pain going down the leg. After pregnancy, or if you have a gap in the tummy muscles (diastasis recti), start with the easier version and check with your physiotherapist. In later pregnancy, lying flat on the back may not suit you.

Not sure these are the right exercises for you? A physiotherapist can assess you on a video call and build a programme around your problem, guiding each exercise and correcting your form in live sessions.

Get a personal programme

Frequently asked questions

Is the dead bug good for lower back pain?
It is a common part of back pain programmes, because it trains the tummy muscles to hold the spine steady with very little load on the back. Start with the easier version if the full one is hard to control.
Dead bug or plank: which comes first?
They train similar muscles. The dead bug is easier to control and gentler on the back and shoulders, so it usually comes first. Planks are often added later.

Related

Online physiotherapy: Back Pain and SciaticaOnline physiotherapy: Slip DiscExercises for Back Pain You Can Do at HomeSlip Disc Exercises: Safe Movements for RecoveryBack pain self-check

More back exercises

Knee to Chest StretchProne Press-UpCat-CamelBird DogLying Hamstring StretchHip HingeAll exercises
Dr. Rajendra

Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra