Setup and loading
No load; hold a band or kettlebell to progress.
How to do the dead bug step by step
- Lie on your back with your arms toward the ceiling and your hips and knees at 90 degrees.
- Exhale and press your lower back into the floor.
- Extend one leg and the opposite arm without lifting your back.
- Return and switch sides.
Form cues
- Lower back pressed into the floor the whole time
- Slow movement
Common mistakes
- Arching your back as you extend your leg
- Holding your breath
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Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
Injury Prevention
2-3 x 10-15 slow2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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