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CoreBack-friendly

Dead Bug

Anti-extension core work lying on your back — builds stability with zero spinal load.

💪 Deep core💪 Abs🏋️ bodyweight
Dead Bug — start positionDead Bug — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

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Setup

Lie on your back, arms pointing at the ceiling.

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  1. Setup: Lie on your back, arms pointing at the ceiling.
  2. Setup: Knees bent at 90° above your hips.
  3. Setup: Gently press your lower back towards the floor.
  4. Exhale and slowly lower the opposite arm and leg towards the floor.
  5. Go only as far as your lower back stays in contact with the floor.
  6. Inhale and return to the start.
  7. Alternate sides.
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Watch a video demo
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Tempo coach

Extend 3sPause 1sReturn 2s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •If you feel your back arch, shorten the range (straighten the leg less).

✗ Common mistakes

  • ✗Lower back arching off the floor
  • ✗Moving fast and using momentum

Swap options

Bird DogBack-safe

Classic back-rehab core drill. Trains your trunk to stay still while arms and legs move.

McGill Curl-UpBack-safe

An ab exercise that avoids the repeated spine bending of crunches and sit-ups.

In your plan

PushPullLegsUpper Circuit

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