> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Dead bug

> Beginner · Static · Bilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e0ew.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0ew%2Fe0ew-264.mp4?alt=media&token=8af0bb08-ae73-4c34-a4c5-ff73853234ff" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 7 s |

## Technique

1. Lie on your back, lift your legs up with the knees bent and let your arms hover just above the ground alongside your torso.
2. Engage your Abs to lift your butt and shoulders off the ground, so that only your lower back in contact with the ground.

## Form tips

* Keep your head neutral: do not crane your neck forward. It may help to look at the ceiling.
* Aim to be in contact with the ground with as small of an area of your lower back as possible. This will create additional Abs engagement.

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

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      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
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          <path d="M69.52,117.46 71.27,123.81 72.12,127.68 72.56,130.62 72.68,133.12 72.62,134.11 72.48,135.09 72.04,136.71 71.44,138.18 69.76,141.76 69.35,142.87 69.04,144.01 68.88,145.10 68.85,146.17 69.02,147.58 69.30,148.61 71.28,151.04 73.86,153.78 76.19,155.92 77.40,156.84 78.24,157.40 79.12,157.90 80.12,158.36 81.15,158.72 82.22,158.94 82.95,159.00 83.87,158.96 84.79,158.78 85.50,158.55 84.19,151.34 83.89,148.52 83.84,146.55 83.88,144.57 84.63,134.89 84.76,132.07 84.78,130.18 84.62,126.73 83.92,120.44 83.74,117.35 69.49,117.35 69.35,116.85ZM120.69,117.35 120.46,121.07 119.82,126.73 119.66,130.18 119.68,132.07 119.81,134.89 120.55,144.57 120.60,146.55 120.54,148.52 120.25,151.34 118.93,158.55 120.19,158.91 121.49,159.00 122.93,158.81 124.32,158.36 125.76,157.65 127.44,156.54 129.39,154.92 131.45,152.89 133.56,150.56 135.14,148.61 135.41,147.58 135.58,146.17 135.56,145.10 135.40,144.01 135.09,142.87 134.67,141.76 132.99,138.18 132.27,136.34 131.88,134.60 131.75,132.62 131.93,130.13 132.50,126.71 133.41,122.85 134.94,117.35ZM289.74,144.91 289.51,148.42 289.37,149.44 289.01,150.67 288.14,152.59 287.92,153.59 287.95,154.32 288.14,155.03 288.49,155.67 288.79,156.05 289.63,155.58 289.21,155.62 289.57,154.67 290.16,153.83 290.74,153.32 291.55,152.86 292.63,152.51 294.22,152.28 295.97,152.22 297.68,152.36 296.06,152.00 295.83,151.20 295.43,150.16 294.55,148.56 293.77,147.49 291.50,144.77 290.10,142.76ZM342.06,155.03 342.29,154.08 342.26,153.35 341.97,152.35 341.10,150.42 340.83,149.44 340.70,148.42 340.51,145.27 340.11,142.76 338.71,144.77 336.44,147.49 335.65,148.56 334.77,150.16 334.37,151.20 334.15,152.00 332.52,152.36 333.89,152.23 335.29,152.23 336.91,152.39 338.02,152.63 339.06,153.06 339.67,153.48 340.04,153.83 340.63,154.67 340.99,155.62 340.57,155.58 341.41,156.05 341.72,155.67Z" fillOpacity="0.9" />

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  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Obliques</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Pelvis</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Rectus abdominis
  * External oblique
  * Internal oblique
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Hollow body hold arms down" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0p6.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=8eeff91e952b7829f29f0372b22ef7ca" href="/exercises/hollow-body-hold-arms-down-e0p6" width="320" height="320" data-path="images/exercises/e0p6.jpg">Beginner</Card>
  <Card title="Dead bug march" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0wu.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=6f8583fbc37bb1051a00aa8ab713dfa6" href="/exercises/dead-bug-march-e0wu" width="320" height="320" data-path="images/exercises/e0wu.jpg">Beginner</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="Dead bug crunch" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0iq.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=5e44aa86b591173c8ecc10efce01887c" href="/exercises/dead-bug-crunch-e0iq" width="320" height="320" data-path="images/exercises/e0iq.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Crunch" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0ih.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=9fd5c759f29ffa0026c23b4b8bc98961" href="/exercises/crunch-e0ih" width="320" height="320" data-path="images/exercises/e0ih.jpg">Beginner</Card>
    <Card title="Chair crunch" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0zk.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=d966a6e6520d4176d45bfb7cd670558c" href="/exercises/chair-crunch-e0zk" width="320" height="320" data-path="images/exercises/e0zk.jpg">Beginner</Card>
    <Card title="Seated scissors" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0wx.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=f83a6ee803dd54967f5d6a84344ac2a1" href="/exercises/seated-scissors-e0wx" width="320" height="320" data-path="images/exercises/e0wx.jpg">Beginner</Card>
    <Card title="Hollow body hold" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e057.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=e9c4e36d0a750444ec7bb33391227e94" href="/exercises/hollow-body-hold-e057" width="320" height="320" data-path="images/exercises/e057.jpg">Novice</Card>
    <Card title="Assisted boat pose" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0uh.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=160dec2325373029f2ed6916ce06aae1" href="/exercises/assisted-boat-pose-e0uh" width="320" height="320" data-path="images/exercises/e0uh.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/dead-bug-e0ew). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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