Dead Bug (Bodyweight and Weighted Variations)

Setup & Positioning

"Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees above your hips. Press your lower back gently into the floor—this is your anchor point. Brace your core as if someone’s about to tap you in the stomach."

Key point: “Your spine never leaves the floor—control is everything.”

Execution (Bodyweight Version)

"Lower your right arm overhead and your left leg toward the floor at the same time. Move slowly, keeping your core tight and your lower back pressed down. Pause just before your hand and heel touch the floor, then return to starting position. Alternate sides."

Execution (Weighted Version)

"Hold a light dumbbell, medicine ball, or kettlebell in both hands over your chest. Perform the same movement—extending one leg and lowering your arms overhead while keeping the weight stable. For an extra challenge, keep the weight pressed out above your chest the entire time as your legs alternate."

Body Alignment Cues

• Head/Neck: Rest on the floor, eyes up.
• Shoulders: Stay relaxed and down, not shrugged.
• Core: Press lower back firmly into the ground.
• Legs: Extend long, not high—reach out, not up.

Where You Should Feel It

• Deep core stabilizers (transverse abdominis)
• Hip flexors assisting under control
• Shoulders and upper back lightly engaged if holding weight

Where You Shouldn’t Feel It

• Lower back arching off the floor
• Neck straining upward
• Hip flexors dominating the movement

Breathing

"Exhale as you extend the arm and opposite leg, inhale as you bring them back. Keep breath steady to maintain control."

Common Mistakes to Avoid

1. Arching the lower back off the ground.
2. Rushing the movement instead of controlling it.
3. Using too heavy a weight—form should always come first.
4. Dropping arms or legs instead of actively lowering them.