Dead bug (with no arm movement) exercise
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Dead bug (with no arm movement)

Exercise details

  • Target muscles: Iliopsoas
  • Synergists: Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis
  • Stabilizers: Rectus Abdominis, Internal and External Obliques
  • Dynamic stabilizer: Rectus Femoris
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Lie on your back. Extend your arms, with your hands reaching for the ceiling.
  2. Bend your hips and knees at a 90-degree angles.
  3. Press your lower back against the floor.


  1. Keeping your lower back flat against the floor, exhale as you straighten and lower one leg, stopping just before touching the floor.
  2. Hold for a count of two.
  3. Inhale as you reverse the motion and return your leg to the starting position.
  4. Repeat the movement with your opposite leg.
  5. Alternate legs until you have performed the desired number of repetitions.

Comments and tips

  • Use the dead bug with no arm movement to work your hip flexors and improve core strength and stability.
  • Keep the rest of your body still and your back flat against the floor throughout the exercise.
  • Perform the exercise in a slow and controlled manner.
  • To make the dead bug with no arm movement more challenging, wear ankle weights.
  • See also the lying alternating knee raise, the jackknife sit-up, and the lying scissor kick.

Dead bug with no arm movement video

The dead bug can also be done with arm movement, or with arm movement alone instead of leg movement alone, as illustrated in this video.

Sources, Hip Articulations

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