Dead Bug
Foundational anti-extension core drill. Teaches neutral spine control while moving the limbs.
core exercises Transverse abdominis, core stabilizersExecution
- 1Supine, hips and knees at 90 deg, arms to the ceiling
- 2Extend opposite arm and leg together
- 3Keep the low back flat on the floor
- 4Alternate sides with control
- 53 sets x 10 reps per side
Cues
- Low back stays glued to the floor
- Exhale as you extend
- Move slowly
Common Errors
- Lumbar arching
- Breath holding
- Rushing the reps
Progressions
- 1Arms only -> Legs only -> Alternating -> Bilateral
Related Patterns
lumbar hyperlordosisanterior pelvic tilthip flexor tightnesshamstring dominancesquat compensationgoblet squat patternlower crossed syndrome
