KHANFIT
1 · Start
2 · End position

Dead Bug

Dead Bug

CoreBodyweightBeginnerCrossFit
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
AbsObliques

Primary muscle

Deep core muscles

Secondary

Hip flexors

How to do it

Lie on your back, arms up, knees at 90°. Slowly extend the opposite arm and leg, then return without letting your lower back leave the floor.

Common mistake

Lower back lifting off the floor; rushing.

Alternative

Plank
PlankAbdominal Machine

Your results

No logs yet. Suggested start: bodyweight, increment 1 reps.

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Install on phone

  1. In Safari, tap the Share button at the bottom (a square with an up arrow).
  2. Choose “Add to Home Screen”.
  3. Khan Fit now opens as a separate app and works offline at the gym.