Dead bug
Practice trunk control while opposite limbs move.
- Muscle group: Core
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Død bille
How to do it
- Lie on your back with arms raised and hips and knees bent.
- Exhale gently, keeping your low back supported by the floor.
- Slowly extend opposite arm and leg only as far as you can keep control, then alternate.
Common mistakes
- Letting the lower back arch off the floor.
- Moving too quickly or extending beyond your controlled range.
Alternatives
Watch a video demonstration on YouTube
“How to: Dead Bug” by Core Blend Training (opens YouTube)
Used in the programmes
- Beginner full body3 days a week
- Upper / lower 4-day4 days a week
- Home dumbbell conditioning3 days a week
- Bodyweight, no equipment3 days a week
- Glutes & legs focus3 days a week
- Busy week: 2 days2 days a week
- Gentle return to training3 days a week
- Glutes and hips focus (gym)3 days a week
- Full body 2-day (gym)2 days a week
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.