The dead bug trains anti-extension core stability — the ability to keep your lower back flat while your limbs move. It is one of the safest and most effective core exercises for building the foundational stability needed for loaded movements like squats, deadlifts, and overhead pressing.

Setup

  1. Lie on your back with your arms extended straight toward the ceiling (shoulders at 90 degrees). Lift your legs so your hips and knees are both at 90 degrees (tabletop position).
  2. Press your lower back firmly into the floor — this is your anchor point. It should not move during the entire set.
  3. Slowly extend your right arm overhead and your left leg out straight, lowering both toward the floor without touching it. Keep your lower back pressed into the ground.
  4. Return to the starting position and repeat with the opposite arm and leg.

Coaching Cues

What to feel:

  • Your core working hard to prevent your lower back from arching off the floor
  • A controlled, deliberate movement — never rushed

Common mistakes:

  • Allowing the lower back to arch off the floor as limbs extend — reduce range of motion if this happens
  • Moving too quickly — the slower you go, the more effective the exercise
  • Holding the breath — exhale as you extend, inhale as you return

Programming

Parameter Recommendation
Reps 8-12 per side
Sets 2-3
Tempo 3 seconds out, 3 seconds back
Frequency 3-5 times per week
When to do it Warm-up, core circuit, rehab/prehab work

Progressions

  1. Beginner: Move only the legs (arms stay up) or only the arms (legs stay in tabletop).
  2. Intermediate: Full alternating dead bug as described.
  3. Advanced: Hold a foam roller between opposite hand and knee while extending the free limbs, or add a resistance band around the feet.