Form illustrationStrength / Bodyweight
The extended position of the dead bug held for time: lying on the back with one arm overhead and the opposite leg straightened just above the floor, keeping the lower back flat against the ground.
Bodyweight
beginner
compound
Lie on your back with the arms pointing at the ceiling and the hips and knees bent to 90 degrees.
Press the lower back into the floor and keep it there for the whole set.
Extend one arm overhead and straighten the opposite leg until both hover just above the floor.
Hold that extended position for the prescribed time without letting the ribs flare or the back arch.
Return to the start and repeat with the other arm and leg.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
