Dead Bug
Technique guide
Set-up
- Lie on your back with your arms pointing straight up at the ceiling.
- Lift your knees above your hips, bent to 90°.
How to do it
- Slowly lower one arm behind your head and the opposite leg towards the floor.
- Stop just before they touch the floor, keeping your lower back down.
- Return to the start and repeat on the other side.
Coaching cues
- Press your lower back gently into the floor throughout.
- Breathe out as you extend.
Common mistakes
- Letting the lower back arch off the floor.
- Moving too fast to stay in control.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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