Core / Beginner / Compound (multi-joint)

Dead Bug

A bodyweight exercise for the abs.

At a glance

Primary

Abs

Equipment

Bodyweight

Movement pattern

Anti-extension (brace), Trunk flexion

Level

Beginner

Type

Core, Compound (multi-joint)

How to do it

1. Begin lying on your back with your hands extended above you toward the ceiling.
2. Bring your feet, knees, and hips up to 90 degrees.
3. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
4. Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
5. Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
6. Stay tight and return the working leg to the starting position.
7. Repeat on the opposite side, alternating until the set is complete.

Common mistakes

• ✗ Lower back lifting off the floor as the leg reaches.

  Why it hurts: The core loses control and the lower back arches under the leg's weight.

  ✓ Instead: Press the lower back into the floor and reach only as far as you can keep it there.

• ✗ Moving fast.

  Why it hurts: Speed hides a loss of control, which is the whole point of the drill.

  ✓ Instead: Move slowly and breathe out as you reach.

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