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Dead Bug

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CoreRehabilitationBeginner Difficulty 1 out of 5Bodyweight~3 kcal/min

Secondary muscles: Lower Back

How to perform it

  1. 1Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
  2. 2Slowly extend one arm overhead and the opposite leg out straight.
  3. 3Return to the start and repeat on the other side.

Form tips

  • Keep your lower back pressed into the floor throughout

Common mistakes

  • Lower back arching off the floor
  • Moving too quickly

Variations

  • Weighted Dead Bug
  • Dead Bug with Band

Similar Core exercises

Plank

Beginner · Bodyweight

Hanging Leg Raise

Advanced · Pull-Up Bar

Pilates Hundred

Intermediate · Yoga Mat

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition. If you have an injury or existing condition, speak to a qualified professional before attempting this exercise.