Dead Bug

The ultimate anti-extension exercise — teaches spinal stability while moving limbs independently, perfect for beginners and those with back issues

---

⚡ Quick Reference

Aspect	Details
Pattern	Core - Anti-Extension
Primary Muscles	Core, Rectus Abdominis
Secondary Muscles	Transverse Abdominis, Obliques
Equipment	Bodyweight (optional mat)
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

---

🎯 Setup

Starting Position

1. Lie on your back: On mat or floor
2. Lower back position: Press lower back flat against floor
   • This is critical — maintain this throughout
   • No gap between lower back and floor
3. Leg position: Lift legs to 90/90 (tabletop)
   • Hips at 90°, knees at 90°
   • Shins parallel to floor
4. Arm position: Extend arms straight up toward ceiling
   • Shoulders at ~90° flexion
   • Palms facing each other or forward
5. Core engagement: Pull belly button toward spine, brace

Equipment Setup

Equipment	Setting	Notes
Mat	Optional	Comfort for spine/tailbone
Small towel	Under lower back	Test if back is flat (should compress towel)
Light weight	In hands	Only after mastering bodyweight

Setup Cue

"Imagine someone is about to drop a bowling ball on your stomach — brace like that, and press your lower back into the floor like you're squashing a bug"

---

🔄 Execution

The Movement

⚙️ Starting Position

What's happening: Establishing neutral pelvis and core control

1. Lie flat, knees bent, feet on floor
2. Posterior pelvic tilt: Press lower back into floor
3. Lift one leg to tabletop (90/90), then the other
4. Extend arms toward ceiling
5. Take a breath, brace core

Tempo: Slow, controlled setup

Feel: Lower back pressed firmly to floor, core engaged before moving

➡️ Extension Phase

What's happening: Moving limbs while maintaining spinal position

1. Simultaneously:
   • Lower RIGHT arm overhead (toward floor behind you)
   • Extend LEFT leg straight (hover above floor)
2. Critical: Lower back stays pressed to floor
3. Breathing: Exhale during extension
4. Move slowly and controlled

Tempo: 2-3 seconds to extend

Feel: Deep core working to prevent back from arching, opposite limbs moving

Common error here: Lower back lifts off floor — this means you've lost core control. Don't extend limbs as far.

⬅️ Return Phase

What's happening: Bringing limbs back to start

1. Return arm and leg to starting position
2. Maintain lower back contact with floor
3. Breathing: Inhale during return
4. Reset and prepare for opposite side

Tempo: 2 seconds to return

Feel: Core still engaged, controlled movement

🔄 Alternating Sides

What's happening: Repeat with opposite limbs

1. Now: Lower LEFT arm overhead, extend RIGHT leg
2. Same principles: back stays flat
3. Continue alternating
4. Never rush — quality over speed

Total reps: 8-12 per side (16-24 total)

Key Cues

Primary Cues

• "Lower back glued to floor" — the ONLY rule that matters
• "Move only as far as you can keep your back down" — individualized range
• "Exhale as you extend" — helps maintain core tension
• "Opposite arm and leg" — coordination challenge

Tempo Guide

Goal	Tempo	Example
Learning/Control	4-2-4-0	4s extend, 2s hold, 4s return
Standard	2-1-2-0	2s extend, 1s hold, 2s return
Advanced	3-3-3-0	3s extend, 3s hold, 3s return

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rectus Abdominis	Resists spinal extension as limbs extend	████████░░ 85%
Transverse Abdominis	Deep stabilization, maintains intra-abdominal pressure	█████████░ 95%

Secondary Muscles

Muscle	Action	Activation
Obliques	Prevent rotation as opposite limbs move	██████░░░░ 65%
Hip Flexors	Lower and control leg position	█████░░░░░ 55%

Stabilizers

Muscle	Role
Erector Spinae	Prevented from pulling spine into extension
Shoulders/Deltoids	Control arm lowering overhead

Why Supine Is Easier

Unlike the plank, the dead bug removes gravity's pull on your spine. This makes it ideal for:

• Beginners learning to brace their core
• People with back pain who can't handle loading in prone position
• Learning movement dissociation (moving limbs while spine stays still)

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Lower back arches off floor	Spinal extension occurs	Defeats entire purpose, stresses discs	Don't extend limbs as far, regress exercise
Moving too fast	Momentum instead of control	Reduces core engagement	Slow down, 2-4 second tempo
Same-side arm and leg	Wrong coordination pattern	Reduces anti-rotation challenge	Opposite arm and leg always
Holding breath	Valsalva maneuver	Spikes blood pressure, reduces endurance	Breathe rhythmically (exhale on extend)
Letting legs drop too far	Lever arm too long	Back arches off floor	Keep legs higher, build gradually

Most Common Error

Lower back lifting off the floor — this is the test of whether you're doing the exercise correctly. The MOMENT your back arches, you've gone too far. Shorten your range of motion.

Self-Check Checklist

• Lower back pressed flat to floor throughout (can slide hand under to check)
• Moving opposite arm and leg (not same side)
• Breathing steadily (exhale on extension)
• Controlled tempo (not rushing)
• No neck strain (head relaxed on floor)

---

🔀 Variations

By Difficulty

Easier Variations

Variation	Change	Why
Dead Bug March	Only lower legs (keep arms up)	Reduces complexity
Bent Knee Lower	Don't straighten leg	Shorter lever arm
Single Arm Only	Keep both feet in tabletop, only move arms	Isolate upper body
Toe Taps	Tap toes to floor alternating	Minimal range of motion

Standard Progressions

Variation	Change	Why
Extended Hold	Hold bottom position 3-5s	Increase time under tension
Slower Tempo	4s down, 4s up	More control required
Single Arm/Leg	Same side arm and leg move	Different stability challenge

Advanced Progressions

Variation	Change	Why
Weighted Dead Bug	Hold light dumbbells or plate	Increased resistance
Banded Dead Bug	Resistance band from feet to hands	Constant tension
Dead Bug with Ball	Physioball between hands and knees	Stability + coordination
Dead Bug Pullover	Small weight, pullover motion	Shoulder mobility + core

Coordination Variations

Type	Arm/Leg Pattern	Difficulty
Standard (Contralateral)	Opposite arm and leg	Medium
Ipsilateral	Same side arm and leg	Different challenge
Both Legs	Both legs extend, arms alternate	Harder
Both Arms	Both arms lower, legs alternate	Moderate

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per side)	Rest	Tempo
Learning/Control	2-3	5-8	45-60s	Slow (4-2-4)
Endurance	3-4	10-15	30-45s	Moderate (2-1-2)
Stability/Strength	3-4	6-10	45-60s	Controlled (3-2-3)

Workout Placement

Program Type	Placement	Rationale
Warmup	Beginning	Activate core before main lifts
Core-focused	Beginning or middle	When fresh for quality
Rehab/Corrective	Beginning	Pattern reinforcement
Circuit training	Between exercises	Active recovery + core work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	4-5x/week	2-3 sets x 8 reps/side
Intermediate	3-4x/week	3-4 sets x 10-12 reps/side
Advanced	2-3x/week	3-4 sets x 12-15 reps/side or weighted

Progression Scheme

Progressive Overload

Progress when you can complete 12 reps per side with:

• Lower back never lifting off floor
• Controlled tempo
• Steady breathing

Then add: weight, longer holds, or slower tempo

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Dead Bug March	Complete beginner
Toe Taps	Back pain, very weak core
Bent Knee Lower	Can't maintain back position

Progressions (Harder)

Exercise	When Ready	Link
Weighted Dead Bug	Can do 15 reps/side perfect form
Hollow Body Hold	Advanced bodyline control
Ab Wheel Rollout	Dynamic anti-extension

Alternatives (Same Goal, Different Movement)

Anti-Extension

Alternative	Position	Good For
Plank	Prone	Building endurance, more loading
Hollow Body Hold	Supine	Gymnastics, strict bodyline
Ab Wheel Rollout	Kneeling/standing	Advanced, dynamic

Stability Focus

Alternative	Benefit
Bird Dog	Quadruped, proprioception
Pallof Press	Anti-rotation standing

Back-Friendly

Alternative	Why
Dead Bug (this exercise)	Safest anti-extension option
Bird Dog	Neutral spine, no flexion demand
Pallof Press	Standing, functional

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Minimal if done correctly	This is often the BEST exercise for back pain
Hip flexor strain	Lowering legs may aggravate	Keep legs higher, smaller range
Pregnancy (all trimesters)	Supine position after 1st trimester	Avoid after 12-16 weeks, use standing alternatives
Neck pain	Straining to keep head down	Use small pillow/towel under head

Stop Immediately If

• Sharp pain in lower back (form breakdown)
• Hip pinching or sharp pain
• Dizziness (from lying supine — especially pregnant women)

Safe Execution

Best practices for dead bug safety:

1. Back flat is non-negotiable: If your back arches, STOP and reduce range
2. Head stays relaxed: Don't lift head or strain neck
3. Start conservative: Smaller range of motion, build gradually
4. Pain-free movement: Should feel core working, not joints hurting

Why This Exercise Is Excellent for Back Pain

The dead bug is often recommended by physical therapists because:

• No spinal loading: You're lying down, gravity isn't compressing your spine
• Teaches bracing: Trains the exact core control needed to protect your back
• Controlled environment: You control the difficulty by how far you extend limbs
• Diagnostic: If your back arches, you know you've lost control — immediate feedback

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Stability (resisting extension)	0° (neutral maintained)	🟢 Low
Hip	Flexion/Extension	90-180°	🟡 Moderate
Shoulder	Flexion/Extension	90-180°	🟢 Low
Knee	Extension	90-180°	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion	Can bring knee to chest	Should be adequate for most
Shoulder	180° flexion	Can reach arms overhead	Bend elbows if limited
Spine	Neutral positioning	Can lie flat comfortably	Usually fine

Joint Health Note

The dead bug is one of the safest core exercises for joints. It creates minimal stress and is often used in rehabilitation settings. Most "joint issues" are actually form errors (back arching) rather than the exercise itself.

---

❓ Common Questions

I feel it in my hip flexors more than my abs — is that normal?

Somewhat normal, especially initially. Your hip flexors ARE working to lower and control your legs. However:

• Make sure you're actively bracing your core before moving
• Don't extend legs as far — keep them higher if hip flexors dominate
• Press lower back into floor harder — this shifts work to abs
• As your core strengthens, you'll feel abs more

If hip flexors are very tight/overactive, try the "dead bug march" variation (only lowering to tap heel, not extending leg).

My lower back keeps lifting off the floor — what should I do?

This means you're extending your limbs beyond your current core control. Solutions:

1. Reduce range: Don't extend arm/leg as far
2. Regress: Try easier variations (bent knee, march, toe taps)
3. Build gradually: Add 1 inch of range per week
4. Check setup: Ensure you START with back pressed down before moving

This is a learning process — your range will improve as core strength builds.

Should I extend my leg all the way to the floor?

Only if you can do so while keeping your lower back pressed to the floor. Many people hover their heel 6-12 inches above the floor — this is perfectly fine. The goal is core control, not touching the floor.

How is this different from a plank?

Key differences:

Aspect	Dead Bug	Plank
Position	Supine (on back)	Prone (face down)
Loading	Minimal	Moderate (supporting bodyweight)
Challenge	Coordination + control	Endurance + stability
Best for	Beginners, back pain, learning	Building strength, time efficiency

Dead bug teaches the SKILL of core control. Plank builds core ENDURANCE. Both are valuable.

Can I do dead bugs every day?

Yes! Since it's low-load and teaches motor control, daily practice is fine and often beneficial. Many physical therapists assign dead bugs as daily homework. Just ensure quality reps — stop if form breaks down.

---

📚 Sources

Biomechanics & Muscle Activation:

• McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance — Tier A
• Kavcic, N., Grenier, S., & McGill, S.M. (2004). Determining the stabilizing role of individual torso muscles during rehabilitation exercises — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming & Rehabilitation:

• Sahrmann, S. (2002). Diagnosis and Treatment of Movement Impairment Syndromes — Tier B
• McGill, S.M. (2015). Ultimate Back Fitness and Performance — Tier B

Technique:

• Physical Therapy research literature — Tier A
• ACE Fitness Exercise Library — Tier C

---

For Mo

When to recommend this exercise:

• User is a complete beginner to core training
• User has lower back pain or history of back issues
• User needs to learn what "core bracing" feels like
• User finds planks too challenging initially
• User is in early pregnancy (before supine becomes contraindicated)

Who should NOT do this exercise:

• Pregnant women (2nd/3rd trimester) → Suggest Pallof Press or Side Plank
• People who find lying on back uncomfortable (severe back conditions) → Suggest Bird Dog or standing core work
• Late-stage pregnancy (supine hypotensive syndrome risk)

Key coaching cues to emphasize:

1. "Lower back glued to the floor — that's the only rule"
2. "Move only as far as you can keep your back down"
3. "Exhale as you extend arm and leg"
4. "Opposite arm and leg — like marching while lying down"

Common issues to watch for in user feedback:

• "I feel it in my hip flexors" → Normal initially, cue more core engagement, reduce range
• "My back keeps lifting" → They're going too far, need to regress or reduce range
• "This is too easy" → Progress to weighted, slower tempo, or plank
• "I can't coordinate opposite sides" → Start with legs-only or arms-only variation
• "My neck hurts" → Head isn't relaxed, put small towel under head

Programming guidance:

• Pair with: Any lower body exercise, can be done before squats/deadlifts to activate core
• Great for: Warmup, core finisher, daily practice
• Typical frequency: 3-5x per week, can be daily
• Volume: 2-3 sets x 8-12 reps per side

Progression signals:

• Ready to progress when: Can do 12 reps/side with perfect form (back never lifts), controlled tempo
• Regress if: Cannot keep back flat even with small range of motion (use toe taps or march)

Alternative recommendations based on feedback:

• "Too easy" → Weighted dead bug, hollow body hold, or plank
• "Too hard" → Dead bug march, toe taps, or bent knee version
• "Boring" → Add resistance band, weight, or progress to plank
• "Helps my back pain" → Continue, possibly daily; excellent choice

Special notes:

• This is THE best beginner core exercise and excellent for people with back pain
• Many people rush this thinking it's too basic — emphasize QUALITY
• Can be diagnostic: if someone can't do this, they'll struggle with any loaded movement
• Great "homework" exercise for clients to do daily

---

Last updated: December 2024