Dead Bug — Plank Alternative
The dead bug is a supine core exercise where you lie on your back and alternate extending opposite arms and legs while keeping your lower back pressed into the floor. It teaches the fundamental skill of maintaining spinal stability while your limbs move — the same pattern your core uses during walking, running, and lifting.
How to Perform
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees, shins parallel to the floor.
- Press your lower back firmly into the floor by bracing your core — this position must not change during the exercise.
- Slowly extend your right arm overhead and left leg straight out, hovering both just above the floor.
- Return to the starting position and repeat with the opposite arm and leg. Move slowly and deliberately.
How It Compares to Plank
Planks challenge core stability in a prone position with your bodyweight as resistance. Dead bugs do the same thing supine, which eliminates the shoulder and wrist demands while reducing spinal compression. The limb movement adds a coordination challenge that planks lack. Dead bugs are superior for beginners, people with back pain, or anyone needing to learn proper core bracing. Planks are better for overall endurance and training the core in a more sport-specific position.
Equipment & Muscles
- + Low back friendly
- + Teaches proper bracing
- + Easy to scale difficulty
- + Improves coordination
- - Less total core activation than plank
- - Requires floor space
- - Can be too easy for advanced trainees