Dead Bug Crunch
The dead bug crunch combines the dead bug movement pattern with an added crunch, increasing the demand on the rectus abdominis. The simultaneous limb extension and torso crunch require significant core coordination, anti-extension control, and abdominal strength.
How to do it
- Lie flat on your back with your arms extended toward the ceiling and legs at a 90-degree tabletop position.
- Simultaneously lower one leg toward the floor and reach the opposite arm overhead.
- As the limbs extend, crunch your torso slightly upward to engage the abs more deeply.
- Return to the starting position and repeat on the opposite side.
- Continue alternating for the desired number of repetitions.
Form cues
- Press your lower back firmly into the floor.
- Keep your tabletop leg at a steady 90 degrees.
- Exhale as you reach and crunch upward.
- Move slowly to prevent your torso from rocking.
Breathing: Exhale deeply as you extend your limbs and crunch your torso upward, and inhale as you return to the center.
Common mistakes
- Arching the lower back off the floor, which strains the lower spine instead of working the abs.
- Rushing through the movement, which uses momentum rather than core strength.
- Dropping the leg too low before you have built sufficient abdominal control.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets x 10 reps per side, rest 60 s
Lose weight
3 sets x 10-12 reps per side, rest 45 s
Build muscle
3 sets x 8-10 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, ease off, keep your movements smaller, or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my lower back starts to lift off the floor?
Lower your legs less or keep them higher up to maintain contact between your lower back and the ground.
How many times a week should I practice this movement?
2 to 3 times a week is plenty to build core stability without overworking the abdominal muscles.
Why do I feel this in my hip flexors instead of my abs?
This usually happens when moving too fast or letting the lower back arch. Focus on pressing your spine down and slowing the pace.