Dead Bug
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Transverse Abdominis, Rectus Abdominis
Secondary muscle groups
Obliques, Hip Flexors
Movement pattern
Anti-Extension with Limb Movement
Training goal
Trunk Stability
Sport
General Athletic Development
Overview
Purpose. Teach trunk bracing while the arms and legs move independently.
How it fits the system. A beginner-level anti-extension with limb movement entry in the Functional Training section, programmed to develop trunk stability. Related work in the library: Reverse Crunch and Bear Plank Shoulder Tap.
Primary muscles
Transverse Abdominis, Rectus Abdominis
Secondary muscles
Obliques, Hip Flexors
Movement pattern
Anti-Extension with Limb Movement
Equipment
Mat
Difficulty
Beginner
How to Perform
- Lie on your back with the arms straight up and the hips and knees bent to 90 degrees.
- Press the lower back gently into the floor and exhale.
- Slowly lower one arm overhead and the opposite leg towards the floor.
- Stop before the lower back lifts off the floor.
- Return to the start under control and switch sides.
- Keep the breathing slow and steady throughout.
Coaching Cues
- Keep the lower back flat on the floor at all times.
- Exhale as the limbs move away.
- Move slowly rather than counting reps quickly.
Common Mistakes
- Letting the lower back arch off the floor.
- Rushing the movement.
- Holding the breath.
Progressions & Regressions
Progressions
Add a light weight in the hands or a band.
Regressions
Move only the legs, or only the arms.
When to Use It
When to use
In warm-ups and as core control work.
When not to use
Rarely contraindicated.
Programming
3 sets of 6 to 10 slow reps per side.
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