Beginner
Dead Bug
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dead Bug is a popular 'core' exercise used to target the trunk muscles (erector spinae, obliques, rectus abdominis, and transverse abdominis), which together provide a strong base for our moving limbs so we can maintain good form whilst running.
Exercise Instructions
-
Step 1
Lie on your back with your arms fully extended by your sides. Bend your knees and lift them up so your hips and thighs form a 90-degree angle, and your calves are parallel to the floor. This is your starting position. -
Step 2
Squeeze your core and stretch one arm up and behind your head as you stretch the opposite leg. Don't let your foot touch the floor. Return to the starting position to repeat on the other side.
Muscle Groups
Dead Bug targets Abs, Back, Hips, Obliques, Shoulders as seen below.
Exercise Tip
- Don't let your lower back break contact with the floor. Keep your lower back pressed down and your abs tight.
Side Plank With Reach Under
Intermediate
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