Dead Bug
Lie on your back with knees over hips, press the lower back into the floor, and lower the opposite arm and leg without losing that contact. Beginner-friendly anti-extension core stability.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Lie on your back with arms reaching toward the ceiling.
- Lift the knees over the hips, bent to 90 degrees.
- Press the lower back gently into the floor and brace.
- Lower one arm overhead and the opposite leg toward the floor.
- Return to the start and switch sides.
- Move only as far as the lower back stays in contact with the floor.
Watch for
- Lower back arching off the floor as the leg lowers.
- Holding the breath through the rep.
- Rushing the limbs instead of moving with control.
Breathing
Exhale slowly as the arm and leg lower, inhale as you return.
Tip
Shorten the leg reach until the lower back stays down for every rep.
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