Dead Bug
A supine exercise that extends opposite arm and leg while keeping the lower back pressed to the floor. It builds anti-extension control and coordination of the deep core.
Primary muscles
- Transverse Abdominis
- Abs (Rectus Abdominis)
Secondary muscles
- Obliques
- Hip Flexors
- Sets
- 2–3
- Reps
- 6–10 per side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with arms reaching toward the ceiling and hips and knees bent to 90 degrees in tabletop.
Brace your abs so your lower back rests gently against the floor.
Slowly lower your right arm overhead and extend your left leg toward the floor.
Stop just above the floor or when your back starts to lift.
Return to the start and repeat on the opposite side.
Breathing: Exhale as you extend the limbs, inhale as you return.
Coaching tips
Back stays glued to the floor
Move slow and controlled
Opposite arm, opposite leg
Common mistakes
Arching the lower back
Moving too fast
Holding the breath
Safety notes
Shorten the range of the leg if you cannot keep your lower back down.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.