Exercise guide
Dead Bug
The Dead Bug is a bodyweight core exercise performed while lying on the back with the hips and knees raised. One leg extends toward the floor while the abdominals keep the ribs and pelvis controlled. The challenge increases as the heel travels farther from the body.
Training context
Why is the Dead Bug useful?
The movement trains the abdominals to resist lower-back extension while the legs move. It can be scaled easily by shortening the leg range, keeping the knee bent, or extending the heel closer to the floor.
Maintaining the torso position matters more than reaching full leg extension. Once the lower back arches, the working range has gone too far.
Technique overview
Keep the lower back connected to the floor
Raise the knees over the hips and extend the arms toward the ceiling. Exhale to bring the ribs down and establish a controlled pelvis. Slowly extend one leg without allowing the lower back to lift. Return, reset the torso, and alternate sides. Use a shorter range when needed.
Treat this as an overview and use a range, pace, and setup you can control.