Dead bug
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Muscles worked
- High load
- Core
- Low load
- Abs and Hip flexors
Not shown on the map: Hip flexors
Primary muscles
Secondary muscles
How to do it
Lie on your back with the arms straight up and the hips and knees bent to 90 degrees. Keeping the ribs down and the lower back in contact with the floor, slowly extend one arm and the opposite leg, then return and switch sides. Move slowly and breathe out on the extension; if the lower back lifts, reduce the reach.
Form cues
- Ribs down the whole time
- Move slowly, breathe out on extension
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.