Monday, January 25, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Exercise Guides Core

Dead Bug Exercise Guide and Videos

One of the more interesting names for an exercise (although there are plenty), the dead bug is a bodyweight exercise that targets the core muscles of the midsection. Read on to learn more.

Matthew MagnantebyMatthew Magnante
November 29, 2020
Dead Bug Exercise

Dead Bug Exercise

  • 12shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Boy, do they come up with some interesting names for exercises these days… although ‘dead bug’ is certainly fitting for this one. When performed, it looks exactly how you’d think it would, on your back with the arms and legs up. But hey, if it works then that’s all that matters right? 

It’s a functional exercise for the abs, spine, and lower back that can be done in various ways but the overall idea is the same. We’ve explained how to do this exercise with tips, variations, and how to include it in your training regime. 

In This Exercise:

  • Target Muscle Group: Rectus abdominis 
  • Type: Strength and function
  • Mechanics: Isolation
  • Equipment: Exercise mat
  • Difficulty: Beginner

Muscles Worked/Involved

The dead bug works the core muscles primarily although other muscles are involved in this movement as well.

Rectus abdominis

The rectus abdominis or abdominal muscles create the ‘six-pack’ look and is part of the core muscles. It functions to flex the trunk and lateral flex the trunk. A good example of how these muscles work is when you curl your torso upward to perform a crunch. The rectus abdominis pulls the pelvis up too.

Gluteus Maximus

The gluteus maximus or butt muscle is considered a part of the hips and gives the backside most of its shape and development. Although the gluteus medius and minimus are also butt muscles to a lesser extent. Its main function is to extend and externally rotate the thigh. 

The butt muscles are necessary for posture and movements that involve the lower body. 

Quadriceps

Quads for short, the quadriceps are the large and powerful muscles on the anterior thigh. In fact, it’s the most voluminous muscle in the body. Its anatomical function affects the knee and hips (hip flexion and knee extension). The quads are also important for posture and walking. 

How To Do The Dead Bug

Alright now for the fun part… performing the dead bug. 

  1. Lie on your back with your knees bent and feet on the floor and arms down by your sides.
  2. Lift your feet off the ground until your upper legs are vertical and your lower legs are parallel to the floor. Both your knees and hips should be at a 90-degree angle. 
  3. Exhale and make sure that your lower back is flat on the floor throughout the exercise.
  4. Extend one leg forward until your foot is within a few inches from the floor. Bring your leg back to the starting position and repeat with the opposite leg. 

Here’s a video example… 

Dead bug exercise tips

  • Change up the movement by moving your arms overhead while extending the legs forward at the same. Feel free to perform any combination that you can do safely.
  • If you have tight or weak hip flexors, you may have to take care of that before doing this exercise as it can cause pain and injury by forcing the movement. 
  • To make the exercise easier especially if you have limited hip range of motion or mobility; keep your leg/s higher off the ground at first and then gradually lower it little by little. 
  • To make the exercise more challenging, use ankle and wrist weights or lower both arms and legs at the same time. You can also alternate lowering the one arm and the opposite leg and repeating this pattern.  

Variations/Alternatives

Here are some variations/alternatives that you can do instead of the dead bug, that are similar.

Straight leg raise

For this variation, you’re going to keep the legs fully extended as you raise your feet toward the ceiling and lower them down. But the key to this exercise is to avoid arching the back. So you don’t want to allow a space between the back and the floor. 

Cocoons

Cocoons are yet another very interesting name for a bodyweight core exercise but it’s going to activate more of the muscles of the midsection. It’s also more challenging by the same token as the upper and lower body are involved to the same degree. 

Here’s a great video on some of the best progressions and regressions exercises.

How To Incorporate The Dead Bug Into Your Training Regime

The dead bug is a core exercise and therefore, should be included any time you train your midsection muscles. For example, when you’re performing crunches, leg raises, or any other effective abs and core movements. 

Sets/reps

2-3 sets of 15-25 repetitions is a good range to stick with for this activity. If it becomes too easy to where you can complete endless repetitions, consider doing a more challenging variation. 

Related: Try This Beastly 30-Day Core Workout To Get Jacked and Strong

Wrapping Up

The dead bug core exercise certainly has benefits whether you’re a beginner or more advanced exerciser. If you want to be functional, stronger, and better at your heavier compound lifts, athletic activities, or daily chores, this is a great exercise to incorporate into your training regime.

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 12shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Core Exercise Guides
Tags: abdominalsDead Bugisolationrectus abdominisStrength
Previous Post

Mike Tyson vs. Roy Jones Jr. Ends In Draw (Highlights)

Next Post

Linda Durbesson – Complete Profile: Height, Weight, Biography

Matthew Magnante

Matthew Magnante

Matthew Magnante is the senior writer for Fitness Volt. He has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Related Posts

Strength Feats
Motivation

6 Strength Feats You Probably Don’t Know About

Dumbbell Lying Triceps Extension
Arms

How To Do The Dumbbell Lying Triceps Extension

Dumbbell Iron Cross Exercise
Shoulders

Dumbbell Iron Cross Exercise Guide and Videos

Dumbbell Incline Row Back Exercise
Back

Dumbbell Incline Row Exercise Guide and Videos

Best Deadlift Variations
Training Exercises

Build Strength and Size With The 15 Best Deadlift Variations

Powerlifting Strength Programs
Powerlifting Program

Build Serious Strength With These Powerlifting Programs

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Larry Wheels Deadlift PR

Larry Wheels Hits All-Time Personal Record With Earth Shattering 855lb Deadlift Triple, Gets Injured

Ronnie Coleman

What Did Ronnie Coleman Eat in His Prime?

Blessing Awodibu

Blessing Awodibu Is A Shredded 287lb As He Begins Prep For Pro Debut

Laura Bass

Former Bodybuilder Laura Bass Dies at 49

Ben Chow Luke Sandoe

Ben Chow, Fouad Abiad Respond To New Details of Luke Sandoe’s Death

The Rock

Dwayne ‘The Rock’ Johnson Reveals Current Workout Routine

Jessica Fithen

Strongwoman Jessica Fithen Scores New World Record With 100kg Block Press

Iain Valliere

Iain Valliere: Beating Hunter Labrada and Dexter Jackson ‘Was Like My Olympia Win’

Crossfit Games

2021 CrossFit Games Scheduled for July 27th-August 1st

Recent Reviews

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

75305