← EXERCISE LIBRARYMobility

Dead Bug

Teaches the core to resist extension while the limbs move — the foundation of a safe hinge and a stable spine under load.

DIFFICULTY
Beginner
EQUIPMENT
Mat · Bodyweight
PRIMARY MUSCLES
Abs · Transverse Abdominis
ALSO WORKS
Obliques
HOW TO DO IT
  1. 01Lie on your back, arms straight up, hips and knees bent to 90°.
  2. 02Press your lower back gently into the floor and exhale fully.
  3. 03Slowly lower the opposite arm and leg towards the floor.
  4. 04Stop before the lower back lifts, then return and switch sides.
COACHING CUES
  1. 01The back stays glued to the floor — that's the entire exercise.
  2. 02Exhale as the limbs travel away from you.
  3. 03Shorter range done properly beats a long range done badly.
COMMON MISTAKES
  1. 01Letting the lower back arch off the floor.
  2. 02Holding the breath instead of exhaling.
  3. 03Moving fast enough that momentum does the work.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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