Dead Bug

Dead Bug

The dead bug teaches core stability by dissociating arm and leg movements.

Muscles Involved

• Transverse abdominis : stabilizes the spine
• Rectus abdominis : resists extension
• Deep core : coordination and control

Step-by-Step Instructions

Step 1 — Position

Lying on back, arms extended toward ceiling, knees bent at 90° in the air.

Step 2 — Extension

Extend right arm back and left leg forward simultaneously.

Step 3 — Return

Return to starting position.

Step 4 — Alternate

Alternate left arm/right leg. Lower back stays pressed to the floor.

Sets and Reps

3 sets of 10 reps per side.

Common Mistakes

• Lower back lifting : the #1 mistake, keep it pressed
• Movements too fast : slow and controlled
• Range too large : reduce if back lifts

Safety Tips

The quintessential rehabilitation exercise. Used by physiotherapists worldwide.

Variations

• With resistance band : added resistance
• Dead bug with kettlebell : weight in one hand

Who Is This Exercise For?

Beginners and rehabilitation. Fundamental for learning core control.