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Dead Bug

Primary
Core
Equipment
Bodyweight
Type
Core
Frames
2
Dead Bug, male athlete, 2 sequential frames
male
Dead Bug, female athlete, 2 sequential frames
female

How to perform it

  1. 01 Lie on your back on a flat surface with your arms extended straight up towards the ceiling and your knees bent at a 90-degree angle, feet off the ground.
  2. 02 Engage your core by pulling your belly button towards your spine. Keep your lower back pressed against the floor.
  3. 03 Slowly extend your right leg straight out towards the floor while simultaneously lowering your left arm behind your head.
  4. 04 Stop when your leg is just above the ground and your arm is in line with your ear. Do not arch your back.
  5. 05 Hold this position for a moment, keeping your core tight.
  6. 06 Return to the starting position by bringing your arm and leg back to the starting point.
  7. 07 Repeat the movement on the opposite side, extending your left leg and lowering your right arm.
  8. 08 Continue alternating sides for the desired number of repetitions.
  9. 09 Key coaching cues: Keep your lower back flat against the ground throughout the exercise, move slowly and with control, and focus on maintaining core engagement.

In the API

GET /v1/exercises/dead-bug

{
  "slug": "dead-bug",
  "name": "Dead Bug",
  "primary_muscle": "core",
  "equipment": "bodyweight",
  "category": "core",
  "frame_count": 2,
  "images": { "male": "…", "female": "…" }
}