Dead Bug Exercise
Dead Bug Exercise
A foundational core stability drill that trains anti-extension control as you alternate arm and leg movement while keeping ribs down and low back flat.
Muscles Targeted
Transverse abdominis, obliques, deep core stabilizers, and hip flexors (as movers).
Key Benefits
- Builds core stability without spine flexion
- Reinforces rib-down posture and breathing mechanics
- Great for runners, lifters, and rehab programming
- Easy to regress or progress
Equipment Needed
No equipment. Optional mat or towel for comfort.
How to Perform
- Lie on your back with hips and knees at 90/90 and arms up.
- Exhale to bring ribs down and gently flatten the low back.
- Lower one arm and the opposite leg with control.
- Return and alternate sides while maintaining position.
Programming Options
- 2–4 sets of 6–12 reps per side
- Or 20–45 seconds of controlled alternating reps
- Tempo: 2–3 seconds down, 1 second up
Why This Variation Works
It teaches your trunk to resist extension while your limbs move—one of the most important foundations for athletic movement and low-back resilience.
When to Use It
Warm-ups, rehab, and strength programming when you want a reliable core drill that scales easily.
Frequently Asked Questions
Should my low back be smashed into the floor?
Think “gently flat.” You want control and rib position—not excessive posterior tilt and bracing so hard you can’t breathe.
Can I keep both legs bent?
Yes—bent-knee lowering is a great regression and helps keep the low back stable.
How do I progress the dead bug?
Lengthen the lever (straighter leg), slow the tempo, add overhead resistance, or move to Swiss ball/band variations.