Dead Bug

What it is

This foundational exercise builds core stability and control. It teaches you to brace your abdominal muscles and resist lower back arching while your limbs move. You will primarily strengthen your abdominals with this movement. It is an effective way to improve functional strength and coordination.

Technique tips

• Initiate by exhaling forcefully to flatten your lower back to the floor.
• Keep your ribcage down and pelvis rotated up throughout the entire movement.
• Maintain a flat lower back; resist the urge for it to arch off the floor.
• Extend your leg slowly, stopping just above the ground with control.
• Focus on maintaining tension in your abdominal muscles as you move.
• Alternate legs smoothly, ensuring your core remains stable and engaged.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.