Dead Bug

A supine core exercise coordinating opposite limb extension to train deep core stability.

Equipment

Bodyweight

Experience

beginner

Movement

compound

Primary muscles

Secondary muscles

Hip Flexors

Instructions

01
Lie on your back with arms extended toward the ceiling and knees at 90 degrees.
02
Lower your right arm and left leg toward the floor while keeping the lower back pressed down.
03
Return to start.
04
Repeat on the other side.
05
Alternate.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.