Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Abs

Dead Bug

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Abs

Also obliques

You need

Nothing but the floor

How to do itPictures · 3 steps
1Start
2Reach
Main musclesAlso working
  1. 1Lower back pressed into the floor
  2. 2Extend the opposite arm and leg
  3. 3Breathe out as you reach

Most common mistake

Lower back lifting off the floor.

Watch a demo

Good for

  • Top 10 for swimming

Compare with

vs Pallof Pressvs Bird Dogvs Hanging Leg Raise
C
For abs
#16 of 23
See the full list →
Research
44
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 44
Target tensionGood
Loaded stretchFair
ProgressionWeak
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable CrunchCable
  • SMachine CrunchMachine
  • AAb Wheel RolloutOther
  • AHanging Leg RaiseBodyweight

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