Strength · Bodyweight · Beginner · ~2 min
Dead bug
Coordinated arm–leg movement while the trunk stays still. Builds control for powerful but stable strokes.
▶ How to Do a Dead Bug: A Guide from Physical Therapists — Hinge Health (YouTube)
More videos: The Dead Bug Exercise - The Key to Core Strength and Back Relief (Southern California University of Health Sciences) · Dead Bug Exercise Beginner - Strengthen and Stabilize Your Core (Dr. Brian Abelson)
Prescription2 × 6 reps each side · rest 45 s
EquipmentExercise mat
ImpactLow
FormatSolo
Starting position
On your back, arms straight up toward the ceiling, hips and knees bent to 90°.
How to do it
- Press your lower back gently toward the floor.
- Slowly lower the opposite arm and leg toward the floor.
- Return and switch sides.
Technique cues
- Low back stays heavy
- Move slowly: 3 seconds out
Common mistakes
- Lower back arching
- Moving too fast
Easier
Move legs only, or tap the heel down with the knee bent.
Harder
Hold a light band or ball between hands and knees.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.