Straight Leg Dead Bug

Description

How to Do Straight Leg Dead Bug

1. 1
   Setup

   Lie on your back with knees bent, feet flat on the floor, and arms extended straight up towards the ceiling.

2. 2
   Setup

   Engage your core, pressing your lower back firmly into the floor as you lift your hips and knees to a 90-degree tabletop position.

3. 3

   Slowly extend one leg straight towards the floor, hovering it just above the ground, while simultaneously lowering the opposite arm overhead towards the floor. Exhale as you extend.

4. 4

   Maintain constant core engagement to prevent your lower back from arching away from the floor.

5. 5

   Inhale as you controlledly return the extended leg and arm to the starting tabletop position.

6. 6

   Repeat the movement on the opposite side, alternating legs and arms with each repetition.

Tips

• Coordinate your breathing: exhale as you extend your limbs and inhale as you return them to the starting position.
• Prioritize keeping your lower back glued to the floor; if it starts to arch, reduce your range of motion by not extending your leg as far down.
• Perform the movement slowly and with deliberate control to maximize core engagement rather than relying on momentum.
• Keep your gaze straight up towards the ceiling to help maintain a neutral neck and spine alignment throughout the exercise.

Common Mistakes

• ×Arching the lower back indicates a loss of core engagement; fix this by actively pressing your lower back into the floor and reducing the depth of your leg extension if necessary.
• ×Rushing through repetitions diminishes the exercise's effectiveness; fix this by performing each limb extension and return slowly and with strict control.
• ×Allowing the core to disengage during the movement reduces stability; fix this by consciously bracing your abdominal muscles throughout the entire exercise, as if preparing for a punch.