Dead Bug
Lowering opposite arm and leg from your back while the trunk stays rigid — anti-extension core control with zero spinal stress.
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Lie on your back, arms straight up, hips and knees at 90 degrees. Press the lower back gently into the floor.
How to do the Dead Bug
- Lower one arm overhead and the OPPOSITE leg toward the floor.
- The lower back must stay pressed down — that is the entire exercise.
- Move slowly and exhale as the limbs lower.
- Return and switch sides with control.
Dead Bug muscles worked
The Dead Bug works the deep core and hip flexors.
Common Dead Bug mistakes
- Lower back arching off the floor as the leg drops.
- Moving same-side arm and leg.
- Rushing reps with momentum instead of control.
Scale it
Easier: Move only the legs (heel taps), keeping the arms up.
Harder: Straighten the legs fully, hover both, or add light weights in the hands.
Pairs well with
Hollow Hold
The gymnast’s banana-shaped hold — total anterior-core tension that transfers to a stable, tall running posture.
Hip Circles
Drawing slow circles with one knee from standing - takes the hip through its full range to warm it up and keep it moving well for running.
Hip Openers
A pair of positions that open the hips from different angles — the 90/90 for rotation, the couch stretch for the hip flexors.
Hollow Rock
Rocking back and forth in a hollow body position — builds core control and full-body tension.