Dead Bug
A highly effective core stability exercise that teaches the lower back to remain neutral while the arms and legs move independently. Unlike crunches, dead bugs strengthen the deep stabilizers without loading the spine in flexion — making them safe for virtually everyone.
How to do it
- 1
Lie on your back with arms pointing straight to the ceiling and knees bent to 90 degrees above your hips.
- 2
Press your lower back firmly into the floor. Maintain this contact throughout the entire set.
- 3
Slowly lower your right arm overhead toward the floor while simultaneously extending your left leg toward the floor.
- 4
Stop just before your lower back lifts off the floor, that is your current range.
- 5
Return to start and repeat on the opposite arm and leg. Slow and controlled always beats fast.
Benefits
- Builds deep core stability without spinal compression or flexion loading
- Teaches lumbar neutral position through limb movement challenges
- Reduces risk of lower back flare-ups during daily activities
Common mistakes
- Allowing the lower back to arch off the floor during the movement
- Moving too quickly, using momentum rather than stability
- Holding the breath, the core must stabilize while breathing continues
Target areas
Good for
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