Dead Bug with Rotation

About This Exercise

A core-stability drill that adds rotational loading to the standard dead bug. The contralateral arm-leg pattern with controlled trunk rotation builds anti-rotation strength relevant for rotational sports.

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 or mat to maintain neutral pelvis.

2Execution

Slowly lower your right arm overhead while extending your left leg toward the floor. As you do, gently rotate your torso slightly toward the moving leg, controlling the rotation through your core. Hover just above the floor, then return to start with control. Alternate sides.

Pro Tips

• Lower back stays in contact with the floor throughout
• Move slowly — this is a control drill, not a tempo exercise
• The rotation is small and controlled — not a twist
• Exhale as you lower, inhale as you return