Demo & instructions
Dead Bug
Also known as: Dying Bug
Instructions
A slow, controlled floor drill where your arms and legs move while your lower back stays still. Ideal for learning to brace.
- Movement
- Anti-extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 6–16 reps
Setup
- 1Lie on your back with arms reaching straight up toward the ceiling.
- 2Lift your legs so hips and knees are both bent to about ninety degrees.
- 3Gently flatten your lower back toward the floor.
Execution
- 1Lower your right arm overhead and extend your left leg at the same time.
- 2Stop just before your lower back wants to lift off the floor.
- 3
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
