Library
Beginner
mobility
Dead Bug
Anti-extension core drill that teaches bracing while moving limbs independently.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Coreprimary
100%Core
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Lie on your back, arms up, knees over hips at 90 degrees.
02
Position 2
Press low back gently into the floor.
03
Position 3
Extend opposite arm and leg slowly; return and switch sides.
Coach cues
- · If the back arches, reduce range of motion.
- · Exhale on the extension.