Dead Bug
Dead Bug is a trunk control – anti-extension exercise involving Transversus abdominis, Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Transversus abdominis, Rectus abdominis
- Secondary muscles
- Hip flexors
- Exercise type
- Trunk control – anti-extension
Exercise technique
- Setup
Lie on your back with arms toward the ceiling and hips and knees bent to right angles.
- Trunk
Draw your lower ribs down and check your lower-back contact with the mat.
- Extend
Slowly reach one arm behind your head and the opposite leg forward.
- Range
Stop before the gap beneath your lower back increases.
- Breathing
Exhale slowly during the reach to maintain abdominal tension.
- Return
Bring your arm and leg back to the starting position.
- Alternate
Continue with the opposite arm-leg pair without moving your pelvis.
Key technique points
- Move your limbs slowly.
- Shorten the reach if your ribs rise.
- Rest your head comfortably on the mat.
- Keep your extending knee more bent if needed.
- Keep the nonworking arm vertical.
- Monitor lower-back stability when switching sides.
Common mistakes
Arching the lower back
Do not substitute lower-back extension for abdominal control as your leg lowers.
Extending the same side
Do not change the movement pattern by losing opposite-limb coordination.
Switching quickly
Do not swing your arms and legs to bypass the trunk load.
Lifting the head
Do not hold your neck in an unnecessary crunch while exhaling.
Holding the breath
Do not hold your breath throughout the repetition to stabilize your torso.
Exceeding your range
Do not continue reaching once your lower back lifts from the mat.
Frequently asked questions
Dead Bug: why is “Arching the lower back” a mistake?
Do not substitute lower-back extension for abdominal control as your leg lowers.
Dead Bug: why is “Extending the same side” a mistake?
Do not change the movement pattern by losing opposite-limb coordination.
Dead Bug: why is “Switching quickly” a mistake?
Do not swing your arms and legs to bypass the trunk load.
Dead Bug: why is “Lifting the head” a mistake?
Do not hold your neck in an unnecessary crunch while exhaling.
Dead Bug: why is “Holding the breath” a mistake?
Do not hold your breath throughout the repetition to stabilize your torso.
Dead Bug: why is “Exceeding your range” a mistake?
Do not continue reaching once your lower back lifts from the mat.
What should I focus on when doing Dead Bug?
Move your limbs slowly. Shorten the reach if your ribs rise. Rest your head comfortably on the mat. Keep your extending knee more bent if needed. Keep the nonworking arm vertical. Monitor lower-back stability when switching sides.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.