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Technique guide

Dead bug

Use a comfortable range, move with control, and adjust the setup before adding effort.

Equipment
  • · Bodyweight
  • · Stable floor or mat
How to do it
  1. 1Lie on a stable floor with arms up and hips and knees bent.
  2. 2Reach the opposite arm and leg slowly only as far as control allows.
  3. 3Return to the start.
  4. 4Alternate while breathing normally.
Common mistakes
  • · Arching the back
  • · Holding the breath
Easier option
Heel taps

Demonstration

Technique & video

The written guide works on its own. Loading an external demonstration embeds the selected provider in this page.

Watch demonstration on YouTube

Safety note: Stop if you feel sharp pain, dizziness, or unusual shortness of breath. Stay within a comfortable range and use controlled movements.

Source: NASM. The demonstration is provided by the external source above and is not a Repnivo endorsement.