Straight Leg Dead Bug

Strengthen your core with the Straight Leg Dead Bug, an effective bodyweight exercise targeting the rectus abdominis and obliques.

IntermediateWaist Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Straight Leg Dead Bug

Isolation

Lying Crunch (straight legs)

Waist · Body weight

Intermediate

Compound

Weighted Dead Bug

Waist · Weighted

Intermediate

Compound

Straight Leg Sit-up

Waist · Iliopsoas · Body weight

Intermediate

Compound

Dead Bug

Waist · Rectus Abdominis · Body weight

Intermediate

Description

An exercise that targets the core, specifically the abs, while also engaging the lower back and thighs.

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How to do Straight Leg Dead Bug

01
Setup
Lie on your back with knees bent, feet flat on the floor, and arms extended straight up towards the ceiling.
02
Setup
Engage your core, pressing your lower back firmly into the floor as you lift your hips and knees to a 90-degree tabletop position.
03
Slowly extend one leg straight towards the floor, hovering it just above the ground, while simultaneously lowering the opposite arm overhead towards the floor. Exhale as you extend.
04
Maintain constant core engagement to prevent your lower back from arching away from the floor.
05
Inhale as you controlledly return the extended leg and arm to the starting tabletop position.
06
Repeat the movement on the opposite side, alternating legs and arms with each repetition.

Tips

Coordinate your breathing: exhale as you extend your limbs and inhale as you return them to the starting position.
Prioritize keeping your lower back glued to the floor; if it starts to arch, reduce your range of motion by not extending your leg as far down.
Perform the movement slowly and with deliberate control to maximize core engagement rather than relying on momentum.
Keep your gaze straight up towards the ceiling to help maintain a neutral neck and spine alignment throughout the exercise.

Common mistakes

Arching the lower back indicates a loss of core engagement; fix this by actively pressing your lower back into the floor and reducing the depth of your leg extension if necessary.
Rushing through repetitions diminishes the exercise's effectiveness; fix this by performing each limb extension and return slowly and with strict control.
Allowing the core to disengage during the movement reduces stability; fix this by consciously bracing your abdominal muscles throughout the entire exercise, as if preparing for a punch.

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Questions

Is Straight Leg Dead Bug good for beginners?

Straight Leg Dead Bug is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Straight Leg Dead Bug?

You need Body weight to perform Straight Leg Dead Bug. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Straight Leg Dead Bug?

Coordinate your breathing: exhale as you extend your limbs and inhale as you return them to the starting position. Prioritize keeping your lower back glued to the floor; if it starts to arch, reduce your range of motion by not extending your leg as far down. Perform the movement slowly and with deliberate control to maximize core engagement rather than relying on momentum. Keep your gaze straight up towards the ceiling to help maintain a neutral neck and spine alignment throughout the exercise.

What are common mistakes when doing Straight Leg Dead Bug?

Arching the lower back indicates a loss of core engagement; fix this by actively pressing your lower back into the floor and reducing the depth of your leg extension if necessary. Rushing through repetitions diminishes the exercise's effectiveness; fix this by performing each limb extension and return slowly and with strict control. Allowing the core to disengage during the movement reduces stability; fix this by consciously bracing your abdominal muscles throughout the entire exercise, as if preparing for a punch.