10 Best Dead Bug Alternatives for Core Stability
The Dead Bug is done lying on your back. Ranked closest by our scoring: the Pelvic Tilt, the Stomach Vacuum and the Weighted Front Plank. Seven harder versions, among them the Power Point Plank and the Front Plank With Twist, are listed below as progressions rather than swaps.
The Dead Bug needs nothing but floor space, and the Pelvic Tilt is the closest alternative: you stay flat on your back with your knees bent, then tilt your pelvis up and press your lower back into the ground instead of reaching an arm and a leg out flat. Hold the tilt for a few seconds before releasing, using no equipment either.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dead Bug
- Primary muscle
- Abs
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Hip Flexors, Lower Back
How to perform Dead Bug
- Lie flat on your back with your arms extended towards the ceiling.
- Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
- Engage your core and lower back to press your lower back into the ground.
- Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
- Pause for a moment, then return to the starting position.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Ranked Dead Bug Alternatives
10 substitutes, ranked by how closely each one matches the Dead Bug on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Best match 1. Pelvic Tilt
82% match- Abs
- Bodyweight
- Beginner
- Isolation
Pick this when you want an easier version that still works the abs.
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides.
- Engage your abs and tilt your pelvis upward, pressing your lower back into the ground.
- Hold this position for a few seconds, focusing on contracting your abs.
- Release the tilt and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Dead Bug
- Equipment: bodyweight only, the same as the Dead Bug
- Body position: lying on your back, the same as the Dead Bug
Progression
2. Power Point Plank
80% match- Abs
- Bodyweight
- Intermediate
- Isolation
Pick this when you want a harder version that still works the abs.
How to perform this exercise
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
- Engage your core and squeeze your glutes to maintain a stable position.
- Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe.
- Hold this position for the desired amount of time, keeping your core and glutes engaged.
- To return to the starting position, push through your forearms and lift your body back up into a high plank position.
- Repeat for the desired number of repetitions.
Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.
Why this matches
- Movement: an anti-extension hold, close to the Dead Bug
- Primary muscle: abs, the same as the Dead Bug
- Equipment: bodyweight only, the same as the Dead Bug
- Body position: lying face down, not lying on your back
Progression
3. Front Plank With Twist
72% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
- Engage your core and glutes to maintain a stable position.
- Rotate your torso to the right, lifting your right arm and extending it towards the ceiling.
- Keep your hips and legs stable as you twist.
- Hold for a moment, then return to the starting position.
- Repeat the twist on the left side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: an anti-extension hold, close to the Dead Bug
- Primary muscle: abs, the same as the Dead Bug
- Equipment: bodyweight only, the same as the Dead Bug
- Body position: lying face down, not lying on your back
Progression
4. Shoulder Tap
71% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder.
- Place your right hand back on the ground and repeat with your left hand tapping your right shoulder.
- Continue alternating shoulder taps while keeping your hips and torso stable.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: an anti-extension hold, close to the Dead Bug
- Primary muscle: abs, the same as the Dead Bug
- Equipment: bodyweight only, the same as the Dead Bug
- Body position: lying face down, not lying on your back
Progression
5. Spider Crawl
70% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
- Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
- Return this leg to the starting position and repeat on the opposite side.
Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.
Why this matches
- Movement: an anti-extension hold, close to the Dead Bug
- Primary muscle: abs, the same as the Dead Bug
- Equipment: bodyweight only, the same as the Dead Bug
- Body position: lying face down, not lying on your back
Progression
6. Bodyweight Incline Side Plank
69% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start by lying on your side with your legs extended and stacked on top of each other.
- Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- Hold this position for the desired amount of time.
- Lower your hips back down to the ground and repeat on the other side.
Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.
Why this matches
- Movement: a lateral hold, close to the Dead Bug
- Primary muscle: abs, the same as the Dead Bug
- Equipment: bodyweight only, the same as the Dead Bug
7. Stomach Vacuum
69% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
- Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.
- One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.
- Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.
- Repeat for the recommended amount of sets.
Sets and reps: Hold for 20 to 30 seconds, 3 sets.
Why this matches
- Movement: anti-rotation hold, the same as the Dead Bug
- Primary muscle: abs, the same as the Dead Bug
- Equipment: bodyweight only, the same as the Dead Bug
- Body position: standing, not lying on your back
Progression
8. Kneeling Plank Tap Shoulder
66% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start in a kneeling position with your hands on the ground, shoulder-width apart.
- Extend your legs behind you, resting on your toes, and lift your body into a plank position.
- Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
- Return the hand to the ground and repeat with the other hand.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: an anti-extension hold, close to the Dead Bug
- Primary muscle: abs, the same as the Dead Bug
- Equipment: bodyweight only, the same as the Dead Bug
- Body position: kneeling, not lying on your back
9. Weighted Front Plank
66% match- Abs
- Weighted
- Intermediate
- Isolation
How to perform this exercise
- Start by lying face down on the floor.
- Place your forearms on the ground, with your elbows directly under your shoulders.
- Extend your legs straight out behind you, with your toes on the ground.
- Engage your core and lift your body off the ground, balancing on your forearms and toes.
- Keep your body in a straight line from your head to your heels.
- Hold this position for the desired amount of time.
- Lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: Hold for 20 to 30 seconds, 3 sets.
Why this matches
- Movement: an anti-extension hold, close to the Dead Bug
- Primary muscle: abs, the same as the Dead Bug
- Equipment: free weights, not bodyweight only
- Body position: lying face down, not lying on your back
Progression
10. Side Bridge
65% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Lie on your side with your legs extended and stacked on top of each other.
- Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- Hold this position for the desired amount of time.
- Lower your hips back down to the starting position.
- Repeat on the other side.
Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.
Why this matches
- Movement: a lateral hold, close to the Dead Bug
- Primary muscle: abs, the same as the Dead Bug
- Equipment: bodyweight only, the same as the Dead Bug
Why You Might Need a Dead Bug Alternative
The Dead Bug only needs floor space, so people usually look for a change rather than a fix. Some want more of a challenge, others want a position off the back, and a few are ready to add weight to the same brace. The Pelvic Tilt is the gentlest change, staying flat on your back and trading the reach for a pelvis tilt held a few seconds. The Weighted Front Plank is built around extra load: a forearm plank held under added weight instead of the Dead Bug's slow alternating reaches. Several other options move the same abs work into a plank on your hands or forearms, sharing the load with your arms and shoulders while your trunk keeps your hips still.
How to Choose the Right Dead Bug Substitute
The Pelvic Tilt is the top swap here: it keeps you flat on your back with your knees bent and feet on the floor, tilting your pelvis up and pressing your lower back down before holding a few seconds, with no equipment like the Dead Bug. Once the Dead Bug's slow reaches feel too easy, Power Point Plank, Shoulder Tap and Spider Crawl put you on your hands in a plank, sharing the work with your shoulders while your trunk stops the hips moving. The Bodyweight Incline Side Plank and Front Plank With Twist add the same for your obliques. With a plate to hand, the Weighted Front Plank holds the same brace under extra weight, using just floor space and a plate.
Dead Bug FAQ
Can I do the Dead Bug at home?
Yes. The Dead Bug only needs floor space, and several of its alternatives keep that same requirement. The Pelvic Tilt and Power Point Plank both use just your body weight, so you can move between them without buying anything. Only the Weighted Front Plank asks for a plate once you want to add load.
What is the easiest Dead Bug alternative for a beginner?
The Pelvic Tilt. It uses the same abs as the Dead Bug and needs no equipment, and it keeps you on the floor rather than moving into a plank. That makes it a reasonable place to build reps before trying a version that lifts you off your back.
Which Dead Bug alternatives use a plank position instead of lying down?
Power Point Plank, the Bodyweight Incline Side Plank and Front Plank With Twist move the same abs work into a plank instead of lying on your back. Power Point Plank drops from hands to forearms one arm at a time with glutes squeezed, while the side plank and twist load the sides of your trunk from one forearm. Shoulder Tap, Spider Crawl and the Weighted Front Plank are plank-based too. Try one once the Dead Bug's reaches feel too easy.
Can I add weight to a Dead Bug alternative?
The Weighted Front Plank. It is a forearm plank held under added weight, so the brace the Dead Bug asks for is loaded rather than worked against your own body alone. It is the only alternative here that calls for a plate instead of just your body weight.
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