In this video, you will learn how to do the dead bug wall press by Dr. Brian Damhoff.
1. Start by lying flat on your back perpendicular to a wall
2. Bring your elbows up and press your hands into the wall while placing your legs at the 90/90 position
3. Alternate bringing your leg out until it almost touches the floor while continuously pressing into the wall with your hands
4. Keep your back pressed firmly into the ground
If you happen to have a partner, an external cue that I really like is to have them place something like a band or a t-shirt underneath your low back and they can pull while you perform the exercise to ensure that your low back stays firmly pressed into the ground. It’s an easy way to maximize your form on the exercise.
If you’re up for it, you can try our challenge. Start by going 2 single legs alternating and then do 1 double leg. Then you will double that and perform 4 single legs alternating, being diligent and in control with those legs movements and then do 2 of the double legs. It is much harder to keep that back pushed into the ground with the double legs. You can then go to 6 single legs and 3 double legs and continue to increase by 2 single legs and 1 double leg until your core is out of juice which shouldn’t take long.