Dead bug

Floor

Also called dead bugs

Dead bug, start positionDead bug, end position
Images: Free Exercise DB (public domain)
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Lie on your back with arms up and knees over the hips, then lower the opposite arm and leg toward the floor while the lower back stays pressed down.

  1. Press the lower back into the floor
  2. Move slowly, exhale on the way out
  3. Stop before the back arches

Movement

Pattern
Anti-extension
Type
Isolation, one joint moves
Sides
Both sides together
Equipment
None

Muscles worked

Main movers get full credit for a set, helpers half.

Core
Lower body

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.