FlexDead Bugs
Muscles worked
- Transverse Abdominis
- Rectus Abdominis
- External Oblique
- Internal Oblique
- CategoryCore
- Default target3 sets × 8–12 reps per side
- EquipmentBodyweight
- Movement patternCore
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Lie on your back with arms pointing at the ceiling and knees bent 90° over your hips. Press your lower back into the floor.
Movement
Slowly extend your right leg and left arm toward the floor without letting your back arch. Return and switch sides.
Form Tip
The whole point is keeping your lower back glued to the floor — shorten the range if it lifts.
Increase Difficulty
Extend both the arm and leg fully and hover them just off the floor.
Decrease Difficulty
Move only the legs and keep the arms still.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.