How to do Dead Bugs
On the floorFlowing movementBeginner
Dead Bugs is a on the floor flowing stretch for your abdomen, hips and lower back.
Step by step
- 1Lie on your back and reach your arms up to the ceiling.
- 2Lift your legs so your knees are bent right over your hips.
- 3Gently press your lower back into the mat.
What you should feel
Keep your lower back heavy on the floor.
Form tips
- Lower back stays glued to the mat. Exhale as you extend. Opposite arm, opposite leg, every time.
- Move slowly… breathe out as you reach.
- Small is fine… stay in control.
Make it easier
If your lower back lifts, keep the movements smaller.
Coming out of it
Bring your arms and legs back in… and rest your feet down.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Dead Bugs with a coach
In BendEase, a voice coach talks you into Dead Bugs, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your abdomen and hips.
Get BendEase free48 hours of Premium free · no card
