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
B
For swimming
#8 of 15
See the full list →
Research
63
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
TransferGood
Injury protectionGood
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SStraight-Arm PulldownCable
  • ACable External RotationCable
  • ALat PulldownCable
  • SPull-UpBodyweight

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