Full exercise libraryBeginner
Dead Bug
Alternately lowering an arm and the opposite leg while lying on your back. Teaches you to hold a neutral spine while the limbs move — a skill that transfers straight to squats and deadlifts.
CoreNo equipment
How to perform
- 1.On your back: arms straight up, hips and knees at 90 degrees
- 2.Lower back pressed into the floor for the entire set
- 3.Slowly lower the right arm overhead and the left leg toward the floor
- 4.Return and repeat on the other side
Common mistakes
- Lower back lifting as the leg lowers
- Rushing the tempo without control
Tips
- A great warm-up drill before deadlifts and squats
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