Setup and loading
On your back, holding a stability ball between your hands and knees.
How to do the stability ball dead bug step by step
- On your back with your arms straight and knees at 90 degrees, squeezing the ball between them.
- Extend one arm overhead and the opposite leg forward.
- The other arm and knee keep pressing into the ball.
- Return and switch sides.
Form cues
- Lower back pressed to the floor
- Exhale as you extend
- Press into the ball the whole time
Common mistakes
- Arching your back
- Releasing pressure on the ball
- Going too fast
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Sets and reps for your goal
Core & Stability
3 x 30 s alternating3-4 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
3 x 8 per side2-3 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
- Stability ballPick the diameter for your height (55-65 cm for most people).
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Variations and similar exercises
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