Dead Bug
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- MusclesCore
- EquipmentBodyweight
- LevelBeginner
How to do it
- Lie on your back with arms reaching to the ceiling and knees bent at 90° over your hips.
- Press your lower back gently into the floor.
- Slowly lower your right arm overhead and straighten your left leg toward the floor.
- Return to the start and switch sides.
Coaching tips
- Move slowly and breathe out as you extend.
- Do 6–10 reps per side.
Common mistakes
- Lower back arching off the floor.
- Rushing the movement.
Want a plan built around exercises like this?
Coach Maxim will check your form, set your weights and build a program for your goals.
Book a free consultationStop if you feel sharp pain. If you have an injury or a medical condition, check with your doctor before starting a new exercise.
