Primary Muscles
Abdominals
Equipment
body only
Level
beginner
Force
pull
Form Diagram
Start and end positions for Dead Bug
Step-by-Step Instructions
- 1Begin lying on your back with your hands extended above you toward the ceiling.
- 2Bring your feet, knees, and hips up to 90 degrees.
- 3Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
- 4Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
- 5Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
- 6Stay tight and return the working leg to the starting position.
- 7Repeat on the opposite side, alternating until the set is complete.
Safety note: This exercise information is for educational purposes only. Always warm up properly, use appropriate weight for your fitness level, and consult a qualified trainer or healthcare provider if you have any injuries or medical conditions.
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