Dead Bug

Overview

A clinical rehabilitation exercise that has become a favourite of elite coaches for core stability. Teaches the abs to stabilise the spine while the arms and legs move independently — the fundamental function of the core.

Muscles Trained

Step-by-Step Instructions

1. 1

   Lie on your back, arms straight up, knees bent at 90° in the air.

2. 2

   Flatten your lower back into the floor — hold this throughout.

3. 3

   Simultaneously lower one arm overhead and the opposite leg toward the floor.

4. 4

   Stop just before the floor. Return and repeat on the other side.

Benefits

• ✓

  Teaches spinal stabilisation and anti-extension

• ✓

  Extremely safe — good for beginners and those with back pain

• ✓

  Builds the coordination of core muscles

Form Tips

• →

  The lower back must stay flat throughout — it should not lift off the floor

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  Add a foam roller between the knee and arm for extra engagement