I know what you might be thinking: really, Tony, a post about deadbugs? What’s next—telling us how you love Twilight or that you’re adopting another cat? You haven’t gone soft on us, have you? I’m actually joking here with a photo of a “dead bug” to poke fun at the exercise.
Full confession: back in 2008 I read the first Twilight book, just to see what all the hype was about and why so many people were losing their minds over it. It was also a rough period in my life—I was single and going through questions about what everything means. Vampires weren’t the answer. I read it, didn’t care for it, and moved on. And about the cat thing? I’ll plead the fifth.
When it comes to deadbugs, they often get a bad rap and are underrated as a core exercise. Many trainees, “meatheads,” and athletes see them as a weak or pointless move. I couldn’t disagree more.
A few months ago MensHealth.com asked me for a hot list of my favorite core exercises I use with athletes and clients, plus ones I sprinkle into my own training. I offered staples like Pallof press variations, stir-the-pot, and carry variations, but I purposely left deadbugs out for a few reasons:
– I didn’t want to deal with the eye rolls.
– Despite seeming easy, deadbugs are often butchered by almost everyone.
– I decided to keep deadbugs to myself for a while and dedicate a full post to why they’re excellent and deserve more attention.
To be clear, deadbugs are a motor-control exercise and can serve as a baseline to see if someone has imbalances that need addressing.
Here’s why they matter. In many athletes and even more so in weekend warriors who like to lift heavy things, an anterior pelvic tilt (APT) is common. While a little tilt isn’t catastrophic, excessive APT can cause problems up and down the kinetic chain. People with too much APT often develop extension-based back pain, placing stress on the facet joints and posterior discs, which over time can contribute to more serious issues. Some coaches call this “Flawed Active Stability,” where cues to engage the paraspinals actually compress the spine rather than support it. Misalignment can also lead to chronic hamstring pulls, knee pain, hip pain, and other issues. All of this can wreck training if it isn’t addressed.
So yes—deadbugs matter. They teach the body to maintain a more posterior pelvic tilt and improve motor control, supporting the lumbo-pelvic-hip stabilizers.
Unfortunately, many people perform deadbugs poorly. A quick look at a demonstration can reveal issues:
– A common problem is an excessive arch in the lower back and rib cage flare, which defeats the purpose of the exercise.
– People also rush through the movement, flailing arms and legs instead of moving with control. Progressions exist, but slowing down is often the missing piece.
So, what does proper deadbug form look like?
– First, keep the torso stable and the lower back pressed toward the floor, encouraging a stronger posterior pelvic tilt.
– Breathe deliberately: take a big breath in through the nose and aim for a 360-degree expansion of the torso—into the abdomen, sides, and ribcage—without letting the chest flare.
– As you lower the opposite arm and leg, resist extension and exhale forcefully through the mouth, continuing until you’ve expelled all the air.
– With careful breathing and controlled movement, you’ll slow down, better engage the diaphragm, and rely on the core muscles rather than momentum.
Doing it this way changes what happens during the set. You slow down, the diaphragm becomes more engaged, and, with the air fully exhaled, the spine relies on the surrounding muscles for stability. It’s common to feel tremors as the stabilizers work harder, and that’s normal as long as you maintain proper spinal position.
I usually aim for 2–3 sets of 5–8 repetitions per side.
It’s not flashy, but if you practice deadbugs with this approach, you’ll find them far more challenging and far from “a sissy exercise.” Give it a try and let me know what you think.
