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Core ยท Anti-extension

Dead Bug

An isolation anti-extension exercise for the abs, done with your bodyweight. It also works the hip flexors.

Bodyweight Isolation Reps Also called: deadbug

Muscles worked

Primary

Abs

Do most of the work.

Secondary

Hip flexors

Help during each rep.

  • AbsFront of the trunkPrimary
  • Hip flexorsFront of the hipsSecondary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Lie on your back, arms straight up, hips and knees bent to a right angle.
  3. Press the lower back into the floor and keep it there while you slowly lower one arm and the opposite leg.
  4. Breathe out as you lower, return to the start and switch sides.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Lower back lifting off the floor. Lower the arm and leg only as far as the back stays down.
  • Rushing. Move slowly and breathe out as you lower.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.