Dead Bug

About This Exercise

A core-stability drill with alternating arm and leg extensions while maintaining a flat lower back. Teaches anti-extension trunk control — directly protective of the lumbar spine during long runs and any rotational sport.

1Setup

Lie on your back with arms extended toward the ceiling and legs in a 90-90 tabletop position (hips and knees both bent to 90°). Press your lower back firmly into the floor to maintain neutral pelvis.

2Execution

Slowly lower your right arm overhead while extending your left leg toward the floor. Hover just above the floor at the bottom — do not let the lower back lift off the floor. Return to start with control. Switch sides and repeat. Move slowly throughout — this is a control drill, not a tempo exercise.

Pro Tips

• Lower back stays in contact with the floor throughout the rep
• Move slowly — control beats range of motion
• Exhale on the lengthening phase, inhale on the return
• For runners: anti-extension protects the lumbar spine when fatigue tilts the pelvis on long runs