Dead Bug (Core Exercise)

Strengthens core stabilization muscles of the lumbar spine (particularly the spinal erectors and transverse abdominis)

Start Position: Lie flat on your back

• Extend your arms above your chest and shoulders (arms are perpendicular to the ground)
• Lift your feet off the ground
• Flex your knees and hips to 90 degrees (right angle)
• Engage your core and press your back into the ground (you must strive to maintain this position!)

Movement

• Maintain position of your left arm and right leg
• Move your right arm backwards over your head and towards the ground
• Simultaneously extend your left knee and hip
• Reach your right hand and left foot towards the ground
• Do not let your back leave the ground
• Return to start position
• Switch sides
• Count one repetition after completing movement on both sides

Common Mistakes to Avoid

1. Moving too fast
2. Allowing movement of stationary limbs
3. Letting the back leave the ground (don't!)

Progressions

1. Simultaneously move BOTH arms and legs
2. Arms hold hand weights
3. Arms statically pull a resistance band

Standard Dead Bug

Modified Dead Bug

Progression 1 (Simultaneously move BOTH arms and legs)

Progression 2 (Arms hold hand weights)

Progression 3 (Arms statically pull a resistance band)