Deadbug
Starting Posture
Lie on your back with arms extended towards the ceiling, legs in a tabletop position (knees bent at 90 degrees, shins parallel to the floor)
How to Exercise
Engage your core, press your lower back into the floor, and lower your right arm and left leg towards the floor at the same time. Keep your lower back pressed into the floor and your core engaged. Return to the starting position and repeat on the other side.
Breath Control
Inhale as you lower your arm and leg, exhale as you return to the starting position.
Common errors
Arching the back, lifting the head and shoulders off the floor, moving too quickly or using momentum.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on maintaining core engagement throughout the exercise to protect your lower back. Keep your movements controlled and deliberate.
Cautions
Avoid arching your back or letting your lower back lift off the floor. If you experience any discomfort in your lower back, stop the exercise.