Dead Bug

core exercises Transverse abdominis, core stabilizers

Foundational anti-extension core drill. Teaches neutral spine control while moving the limbs.

Execution

1. Supine, hips and knees at 90 deg, arms to the ceiling
2. Extend opposite arm and leg together
3. Keep the low back flat on the floor
4. Alternate sides with control
5. 3 sets x 10 reps per side

Cues

• Low back stays glued to the floor
• Exhale as you extend
• Move slowly

Common Errors

• Lumbar arching
• Breath holding
• Rushing the reps

Progressions

• Arms only -> Legs only -> Alternating -> Bilateral

Related Patterns

• lumbar hyperlordosis
• anterior pelvic tilt
• hip flexor tightness
• hamstring dominance
• squat compensation
• goblet squat pattern
• lower crossed syndrome