Dead Bug
A supine trunk-control exercise that lowers opposite limbs while the torso stays still.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Anti extension
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Alternating
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Lie on your back with arms raised and hips and knees bent.
Do the rep
- Lower one arm and the opposite leg while keeping your trunk still.
- Return to the start and repeat on the other side.
What counts as a rep
A rep counts on each side when opposite limbs extend without the lower back lifting and return to the start.
One rep reaches one arm and the opposite leg away without the lower back lifting, then returns both limbs to the start; count each side.
Breathing
Exhale as opposite limbs extend; inhale as they return.
Cues
- Keep ribs down
- Move opposite limbs
- Use a controlled range
Common mistakes
Lower back lifting
What you seeA gap grows under the lower back as the limbs extend.
FixShorten the reach and keep the trunk position steady.
A steady lower back shows that the trunk controls the limb reach.
Changing sides before reset
What you seeThe returning hand or foot stays away as the other side starts.
FixBring both limbs to the start before changing sides.
A complete return resets the supports before the opposite side moves.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the lower back lifts when a limb moves away.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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