Anti-Extension Core · Bodyweight / mat
Dead Bug
Primary muscles: Abdominals; deep trunk stabilizers
Exercise data by RepDB (repdb.co)
Setup
- Lie on your back with hips and knees bent and arms reaching upward.
- Gently brace so the trunk stays stable.
- Begin with the lower back in a comfortable, controlled position.
How To Perform It
- Slowly extend one leg and the opposite arm away from the body.
- Stop before the trunk position changes.
- Return to the start and alternate sides.
Key ASF Cue
“Make the range smaller before you let the back position change.”
Common Mistakes
- Moving too quickly.
- Extending farther than you can control.
- Holding the breath.
Alternatives / Substitutions
Safety Note
Use a smaller arm/leg range if the full version cannot be controlled.