Dead bug

An anti-extension core exercise that trains opposite-limb coordination while keeping the spine neutral. It's excellent for building deep core stability without spinal flexion.

How to Perform

1. Lie on your back with arms extended straight toward the ceiling and knees bent at 90 degrees, shins parallel to the floor.
2. Press your lower back firmly into the floor — this contact must be maintained throughout.
3. Slowly extend your right arm overhead and your left leg toward the floor simultaneously.
4. Stop before your lower back lifts off the floor.
5. Return to the starting position and repeat on the opposite side (left arm, right leg).

Common Mistakes

• Allowing the lower back to arch off the floor — this is a failure of the exercise.
• Moving too fast and using momentum instead of control.
• Holding the breath during the movement.

Appears In