CALISTHENICSCore Bodyweight
How to Do Dead Bug
Lie on back. Arms straight up, knees bent at 90° in the air. Press lower back FLAT into the floor throughout. Slowly lower opposite arm and leg toward the floor — return before the back arches. Alternate sides.
Step-by-Step Form Guide
Follow these cues for correct Dead Bug form
1
Setup
Lie on back
2
Movement
Arms straight up, knees bent at 90° in the air. Press lower back FLAT into the floor throughout. Slowly lower opposite arm and leg toward the floor — return before the back arches
3
Lockout
Alternate sides
Coaching Cues
✓Press your lower back flat into the floor — maintain that contact the entire set
✓Lower the limbs only as far as the back stays flat, not further
✓Breathe out as you lower, breathe in as you return — never hold your breath
Muscles Worked
Primary: Core
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