Dead Bug
Lowering opposite arm and leg from your back while the trunk stays rigid — anti-extension core control with zero spinal stress.
Equipmentnone
Musclesdeep corehip flexors
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 it
- 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.
Common 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.