CORE · COMPOUND
Dead Bug
A controlled floor exercise for trunk stability while the limbs move independently.
Primary musclesCore
Secondary musclesHip flexors
EquipmentBodyweight
DifficultyBeginner · Anti-Extension
How to perform
- Lie on your back with arms and legs raised.
- Brace the trunk while slowly extending opposite arm and leg.
- Return and alternate sides without arching the lower back.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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