Dead Bug

Technique

Lie on your back with arms pointing to the ceiling and knees bent at 90°. Slowly lower your right arm and left leg toward the floor while pressing your lower back down. Return to the start and repeat on the other side. Move with control and breathe out as you lower.

Steps

1. Lie on your back with your arms pointing upward and your knees bent at 90°
2. Brace your abs and press your lower back into the floor
3. Exhale as you slowly lower your right arm and left leg toward the floor
4. Return your arm and leg to the starting position
5. Repeat with your left arm and right leg

Common mistakes

• Allowing the lower back to arch away from the floor
• Lowering the arm and leg too quickly
• Bending or extending the wrong arm and leg together
• Lowering the limbs beyond the range you can control

Variations

• Bent-knee heel-tap dead bug
• Straight-leg dead bug
• Resistance-band dead bug
• Stability-ball dead bug

FAQ