Dead Bug

How to do it

1. Lie on your back with your arms straight up over your shoulders and your hips and knees bent to 90 degrees.
2. Press your lower back into the floor.
3. Slowly extend one leg and the opposite arm, stopping just short of the floor.
4. Return to the start under control.
5. Repeat on the other side.

Key cues

• Low back stays on the floor
• Move slowly
• Stop just above the floor
• Other limbs hold still
• Leg straightens fully

Common mistakes

• Letting the lower back arch off the floor
• Moving too fast
• Touching your heel or hand to the floor
• Letting the still arm and leg drift

Muscles worked

Primary

Abs

Secondary

Obliques

Equipment

Exercise mat.

References

1. StrengthLog: Dead Bugs
2. NASM: Dead Bug