Dead bug

Supported trunk control while opposite limbs move away from the body.

Trunk control family

Dead bug

Easier option

Choose a variation

These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

Supported trunk control while opposite limbs move away from the body.

DemandEasy

Equipment requiredBodyweight + Floor space

Muscle focusAbs · Hip flexors

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Lie on your back with arms pointing upward and hips and knees bent.
Reach one arm back and the opposite leg away, using a range that does not make the back arch.
Return to the start and change sides, breathing throughout.

Form cues

Shorten the reach when trunk control changes.
Move slowly rather than forcing the limbs to the floor.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

NASM · Dead bug ↗
Free Exercise DB · alias and muscle metadata ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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