Dead Bug Leg Only
The dead bug leg only is a core stability exercise that isolates the leg lowering component of the full dead bug. By alternating slow leg extensions from the tabletop position, the lower abs and hip flexors are challenged while the lower back remains pressed into the floor.
How to do it
- Lie flat on your back and raise your arms straight up toward the ceiling.
- Lift your legs so your knees are bent at 90 degrees and your shins are parallel to the floor.
- Slowly lower one leg toward the floor, extending it straight while keeping the opposite leg still.
- Return the leg to the starting position and repeat on the other side.
- Continue alternating legs for the desired number of repetitions.
Form cues
- Keep your lower back pressed flat against the floor at all times.
- Move slowly and with control rather than using momentum.
- Breathe out as you lower your leg, and inhale as you return to the start.
- Lower the leg only as far as you can without your back arching.
Breathing: Inhale to prepare in the tabletop position, and exhale slowly through your mouth as you extend and lower your leg.
Common mistakes
- Arching the lower back: This reduces core engagement and can cause lower back strain.
- Moving too fast: Relying on momentum takes the work away from your deep core muscles.
- Holding your breath: This increases internal pressure and makes stabilization harder.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 60 s
Lose weight
3 sets × 12–15 reps per leg, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per leg, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back discomfort, stop the exercise and choose a gentler movement.
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 I feel this in my lower back instead of my abs?
This usually happens when your lower back arches off the floor. Try lowering your leg only halfway down, or press your spine firmly into the ground before starting the movement.
How many times a week should I practice this exercise?
You can safely include this exercise 2 to 4 times a week as part of your core or full-body routine, allowing at least one day of rest between sessions.
Do I need any special equipment for dead bugs?
No equipment is needed. All you need is a comfortable floor space, such as a yoga mat or carpet.