Single Leg Dead Bug
Builds core control and prevents lower back arching while moving a single leg
Core & AbsIntermediateStrengthStability
At a glance
| Muscles worked | Primary: Deep core stabilizers |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Stability |
| Sets & reps | 3 sets × 10-12 each leg |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Lie on your back with knees bent at 90 degrees and arms reaching toward the ceiling
- Step 2: Press your lower back firmly into the floor
- Step 3: Slowly extend one leg out and down toward the floor
- Step 4: Keep your lower back pressed down throughout
- Step 5: Return the leg to the starting position and repeat, then switch legs
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Builds core control and prevents lower back arching while moving a single leg
Common mistakes
Letting the lower back arch off the floor as the leg lowers
Make it harder
Slow the tempo or hold the extended position longer
Make it easier
Reduce the range of motion, keeping the leg higher off the floor
Breathing
Exhale extending the leg, inhale returning
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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