Dead Bug

Technique

How to perform Dead Bug

1. Lie on your back with both arms pointing toward the ceiling and your hips and knees bent about 90 degrees.
2. Exhale and gently bring your ribs and pelvis toward one another so your lower back stays supported.
3. Keep your arms vertical and slowly extend one leg toward the floor.
4. Stop the leg's descent before your lower back or pelvis changes position.
5. Bring that leg back to the bent-knee starting position without moving your arms or torso.
6. Repeat with the other leg, breathing steadily and alternating sides.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.