Dead Bug
- Reps
- 10–15
How to do it
- 1
Lie on your back, arms pointing at the ceiling, knees bent at 90° above your hips.
- 2
Tighten your core and press your lower back gently into the floor.
- 3
Breathe out as you slowly lower one arm behind your head and the opposite leg toward the floor.
- 4
Stop just before your lower back lifts off the floor. Breathe in as you bring them back.
- 5
Switch sides each rep.
Where you should feel it: Your belly working to hold your back down.
What your coach says mid-set
- “Press your back into the floor”
- “Move slowly”
- “Breathe out as you reach”
Common mistakes
Your lower back lifting off the floor
Reach less far and keep your back pressed down the whole time.
Rushing through the reps
Slow right down. This one only works slowly.
Felt it somewhere else?
Where did you feel it?
Felt it in your lower back
Your back is coming off the floor. Keep your arm and leg higher and only go as far as you can hold it down.
Other versions
- Dead Bug Heel Tap Exhale
- Band Dead Bug
- Band Dead Bug Pulldown
- Medicine Ball Dead Bug
- Dumbbell Dead Bug
- Kettlebell Dead Bug
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