Dead Bug
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Lie on your back with the arms straight up over the shoulders and the hips and knees bent to 90 degrees.
- Press the low back flat into the floor and keep it there for every rep.
- Slowly lower one arm overhead and the opposite leg toward the floor, stopping before the back arches.
- Return and alternate sides.
FORM TIPS
- The low back decides the range, not the floor. The moment it lifts, that rep is over.
TARGET MUSCLES
Primary
- Abs
Secondary
- Obliques
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.