Resistance Band Dead Bug
Technique guide
Set-up
- Loop a band around both feet and hold the other end with both hands, arms straight above your chest.
- Lift your knees above your hips, bent to 90°.
How to do it
- Keep your arms still and straighten one leg towards the floor against the band.
- Stop before your lower back starts to lift.
- Bring the leg back and repeat with the other leg.
Coaching cues
- Pull gently on the band to keep your stomach working.
- Lower back stays pressed into the floor.
Common mistakes
- Letting the band pull your arms towards your knees.
- Arching the lower back as the leg straightens.
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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