Dead Bug
Foundational anti-extension core exercise that teaches proper bracing and limb control.
Core & AbsBeginnerStrengthAnti-Extension
At a glance
| Muscles worked | Primary: core & abs. Secondary: hip flexors |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Anti-Extension |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~20 kcal |
| Equipment | None needed |
How to do it
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
- Press the lower back into the floor and brace the core.
- Slowly extend one arm and the opposite leg toward the floor.
- Return to the start and alternate sides.
- Keep the lower back glued to the floor throughout.
Coaching tips
Benefits
Foundational anti-extension core exercise that teaches proper bracing and limb control.
Common mistakes
Avoid arching the lower back or moving too quickly.
Make it harder
Slow the tempo or add light weights.
Make it easier
Reduce the range of motion or move one limb at a time.
Breathing
Exhale as you extend the limbs, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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