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Dead Bug

dead-bug

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When I perform dead bugs correctly, I feel a deep, steady tension anchoring my lower back to the floor. Each slow, controlled extension feels like drawing a line through my core, keeping my ribs knit down and my pelvis perfectly neutral. There’s no rushing, just deliberate opposition. I notice a quiet burn in my deep abdominals, a grounded stability that makes every breath feel purposeful and every rep build unshakable control.

Steps

  1. 1

    Lie flat on your back on a comfortable surface with knees bent and feet flat on the floor.

  2. 2

    Lift both legs to a tabletop position, keeping knees bent at exactly 90 degrees over your hips.

  3. 3

    Extend both arms straight toward the ceiling, positioning wrists directly above your shoulders.

  4. 4

    Exhale and drive your lower back firmly into the floor to establish a stable core brace.

  5. 5

    Inhale, then exhale as you slowly lower your right arm overhead while straightening your left leg forward.

  6. 6

    Halt the movement just before your right hand and left heel touch the floor, checking that your spine stays neutral.

  7. 7

    Inhale while smoothly returning the right arm and left leg to the starting tabletop position.

  8. 8

    Exhale as you extend your left arm and lower your right leg, maintaining rigid core tension throughout.

  9. 9

    Inhale to draw both limbs back to center, completing one full alternating cycle.

  10. 10

    Tuck both knees toward your chest, roll onto one side, and push up to a seated position to safely reset.

If you're new to this

If you are just starting out, prioritize the connection between your breath and your core over how far you can extend your limbs. Keep your range small at first, only lowering your heel until it lightly grazes the floor. You will know you are reaching failure when your lower back starts to lift or your breathing becomes shallow and strained. Stop the set the moment you feel your spine arching or your ribs flaring upward, as this means the load has shifted away from your abdominals and into your lumbar spine. A common compensation is rushing through the movement, which turns a stability drill into a momentum exercise. Slow it down, reset your brace, and focus on keeping your pelvis perfectly still. It is completely normal to feel your limbs trembling or your core shaking slightly, but that vibration should not translate into spinal movement. Trust the process, respect your current range, and let the tension build gradually with every controlled repetition.

Common mistakes

The most frequent error is allowing the lower back to arch away from the floor as the leg extends, which immediately compromises the anti-extension objective and places unnecessary shear on the lumbar vertebrae. Many lifters also flare their ribs upward instead of keeping the thoracic cage gently depressed, breaking the continuous tension across the abdominal wall. Rushing through the tempo is another widespread issue, as swinging the limbs relies on momentum rather than muscular control and defeats the purpose of the drill. Additionally, people often hold their breath or bear down excessively, which spikes intra-abdominal pressure in the wrong direction and causes premature fatigue. Finally, overextending the limbs to force a deeper range of motion usually triggers compensatory hip flexor dominance, shifting the workload away from the core entirely.

Informational only. Not medical, fitness, or dietary advice. Consult a qualified professional before starting any new programme. Read the safety policy →