Banded Dead Bug
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Muscles worked
- High load
- Abs and Core
- Low load
- Hip flexors and Lats
Not shown on the map: Hip flexors
Secondary muscles
How to do it
Lie on your back with your knees and hips bent to 90 degrees. Hold a band anchored above your head and pull it taut with straight arms over your chest. Slowly extend one leg, return it, and alternate sides without letting your lower back arch.
Form cues
- Keep your ribs down.
- Move your leg without arching your back.
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderLower backHip
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.