Exercise · Form & cues
Dead Bug — form guide
Core (anti-extension) · Transverse Abdominis. Equipment: Bodyweight. Difficulty: Beginner.
TEMPO
3-0-3-0 (3s lower, 3s return)
Press your lower back INTO the floor throughout. The moment it lifts, stop. This exercise is about spinal stability, not hip flexor strength.
Cues
- Start: arms up, knees 90° over hips
- Breathe out as you lower opposite arm + leg
- Lower back must not lose contact with floor
- Move SLOWLY — speed ruins the core challenge
- Return to start and repeat other side
Common mistakes
- Lower back arching off floor — compensating with hip flexors
- Moving too fast — momentum defeats the purpose
- Holding breath throughout
Injury notes
Gold standard for lower back rehab and core anti-extension strength
Progression
Add weight to arms (small plate) or extend leg further from body.