Dead Bug

How to Perform Dead Bug

1. Lie on your back with arms extended toward ceiling
2. Bring knees to 90-degree angle, shins parallel to floor
3. Press lower back flat against ground
4. Slowly extend opposite arm and leg
5. Return to starting position with control
6. Repeat with opposite arm and leg

Muscles Worked

• Primary: Core muscles, transverse abdominis
• Secondary: Hip flexors, shoulders

Benefits

• Improves core stability and coordination
• Teaches proper spinal alignment
• Reduces lower back pain risk
• Enhances athletic performance

Common Mistakes

• Allowing lower back to arch
• Moving too quickly
• Holding breath during movement
• Not maintaining arm position