Dead Bug Exercise
In this video, Dr. Brian Damhoff demonstrates the **Dead Bug Exercise**—a gold-standard anti-extension core drill. Lie on your back, press lumbar into the floor, ribs down, and slowly extend opposite arm/leg without arching. Control is king—protect the spine, fire the deep core.
🔥 Benefits of the Dead Bug Exercise:
- ✅ Strengthens deep core muscles (transverse abdominis)
- ✅ Enhances spinal stability and posture
- ✅ Protects lower back during dynamic movement
- ✅ Improves coordination and motor control
- ✅ Safe regression/progression for all levels
📝 Exercise Details:
Exercise: Dead Bug
Difficulty Level: Beginner-Friendly
🛠️ What You’ll Need:
✔ Mat or soft surface
📅 When to Use This:
Essential for core training, low back rehab, or prehab—anytime you want bulletproof stability without spinal stress.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.