Dead Bug
Execution Guide
- Lie on your back with arms extended straight up toward the ceiling.
- Bring your legs up so your knees and hips are bent at 90-degree angles.
- Press your lower back firmly into the floor.
- Slowly lower your right arm and left leg simultaneously toward the floor.
- Return to the starting position and repeat on the opposite side.
Range of Motion
Full extension of opposite arm and leg while maintaining spinal contact with the floor.
Common Mistakes to Avoid
- ×Allowing the lower back to lift off the floor
- ×Moving the limbs too quickly
- ×Failing to fully extend the arm and leg
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Build anti-extension core strength and coordination
Difficulty
Intermediate
Burn (10m)
40-60
Equipment
Exercise Mat
Anatomy
Primary
Transverse AbdominisRectus Abdominis
Secondary
ObliquesHip Flexors