Dead Bug

Type: Isolation Muscle: Core Equipment: None

Supine core drill extending limbs while keeping the lower back braced to the floor.

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+Teaches bracing and pelvic control
+Low-back friendly when done right
+Easy to scale with tempo/lever length
–Low back arching kills the stimulus
–Hip flexors can dominate if you lose brace

This exercise targets:

Core

Abs

Obliques

–

Lower Back

Ratios are approximate and can vary depending on form and technique.

How to perform

Lie on your back; arms up, hips and knees at 90° (tabletop)
Flatten your lower back into the floor and brace your abs
Inhale; keep ribs down and neck relaxed
Exhale; slowly extend one leg and the opposite arm toward the floor
Stop before your lower back lifts or your ribs flare
Return to start with control; alternate sides for reps
Move slow and smooth; keep core tension the whole time