Dead Bug
Learn core control through controlled limb movement. This exercise teaches stability while moving, essential for athletic performance.
Focus Areas
Prerequisites
Dead Bug
Learn core control through controlled limb movement. This exercise teaches stability while moving, essential for athletic performance.
Prerequisites
The dead bug exercise teaches core stability during dynamic limb movement, creating a foundation for athletic performance and injury prevention. Lying supine with arms and legs elevated, practitioners move opposite limbs while maintaining neutral spine position. This contralateral pattern mimics natural human movement while developing the core control essential for all activities.
At Beyond Movement, we use dead bugs as both an assessment tool and training exercise, revealing core control deficits while building the stability required for advanced movements. The exercise teaches disassociation—the ability to move limbs while maintaining core position—crucial for everything from running to handstands. Progressive variations increase difficulty while maintaining the fundamental pattern.
Dead bug training develops functional core strength that transfers directly to daily life and athletic performance. The exercise particularly benefits those with lower back pain, teaching proper core engagement without the spinal loading of traditional exercises. The movement pattern also enhances coordination and body awareness valuable across all physical activities.
Prerequisites
Master these skills first:
- None (beginner-friendly)
- Basic body awareness
- Ability to lie supine
- Understanding of neutral spine
Common Mistakes
Avoid these errors:
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Arching lower back
Instead: Press spine to floor
-
Moving too quickly
Instead: Control tempo throughout
-
Holding breath
Instead: Maintain steady breathing
-
Moving same-side limbs
Instead: Use opposite arm and leg
-
Excessive range
Instead: Stop before losing position
Related Skills
Foundation
Plank
Master the fundamental core stability position. This essential exercise builds the foundation for all movement training.
Foundation
Core Stability
Build a strong, stable core that protects your spine and enhances all movement. The foundation of athletic performance.
Variation
Bird Dog
Build core stability and coordination with this fundamental exercise. Perfect for back health and athletic performance.
Progression
Hollow Body Hold
The fundamental core position for all gymnastics movements. Master this to unlock handstands, levers, and advanced skills.
Progression
Dead Bug Progressions
Coming Soon
Progression
Standing March
Coming Soon
