An anti-extension core exercise performed lying on your back. The dead bug teaches the body to stabilize the trunk while the arms and legs move — exactly what the core does in everyday life and sport.
Execution
Lie on your back, arms extended toward the ceiling directly over your shoulders, knees bent to 90° over your hips (shins parallel to the floor). Before moving, press your lower back into the floor by contracting your abs — this contact must never be lost. Simultaneously extend your right arm overhead and your left leg toward the floor, without either touching the floor. Return to the starting position then repeat on the opposite side. The movement is slow and controlled — each rep lasts 3–4 seconds. If your lower back lifts off the floor, reduce your range of motion.
Breathing
Exhale slowly as you extend the opposite arm and leg — this exhalation helps press your lower back to the floor. Inhale as you return to the starting position.
Benefits
- •Strengthens the core in anti-extension, the most functional stabilization pattern
- •Teaches limb-trunk dissociation: moving arms and legs without compensating with the back
- •Extremely gentle on the back — recommended in rehabilitation and lower back pain prevention
- •Improves contralateral coordination (right arm / left leg) essential in running and walking
- •An excellent warm-up exercise to prepare the core before more intense movements
Variants
Our tips
- 1.Your lower back must remain pressed to the floor at all times — this IS the quality criterion for the movement
- 2.Go slow: 3–4 seconds per extension, 2 seconds to return. Speed is the enemy of the dead bug.
- 3.If you can't keep your back on the floor, reduce range of motion: don't lower your arm and leg as far
- 4.Focus on exhaling during extension — it naturally locks your trunk position
Common mistakes
- •Lower back lifting off the floor — a sign the range of motion is too great or the core isn't engaged enough. Reduce the movement.
- •Going too fast — the dead bug is a control exercise, not a speed drill. Each rep must be deliberate.
- •Moving the arm and leg on the same side (ipsilateral) instead of opposite sides (contralateral)
- •Holding your breath — exhaling during extension is essential to maintain trunk stability
- •Neglecting the return phase — bring your arm and leg back with the same control as the extension