Dead Bug

Anti-extension with your lower back fully protected against the floor: it teaches you to move your arms and legs without losing a neutral position. The safest way to start core training.

• Isolation
• Bodyweight
• Beginner

How to do it

• Lying down, lower back pressed into the floor the whole time
• Arms vertical, hips and knees at 90°
• Extend opposite arm and leg without your lower back lifting off
• Slow, exhaling as you extend

Sets, reps and tempo

Ranges: 8–12 per side · keep your lower back flat on the floor

Tempo: Extend opposite arm and leg for 2–3 s, return under control

Common mistakes

• Letting your lower back lift off the floor as you extend
• Going too fast
• Holding your breath

Muscles worked

Primary

• Core / abs

Alternatives

• Plank / Anti-Extension
• Hollow Hold