Single-Leg Dead Bug
- Level
- Beginner
- Movement
- Deadbug · Lying on the back
- Tracks
- Reps only
Works
Abdominals Obliques - Rectus Femoris
Quadriceps
How to do it
- Lie face up on the floor or a mat.
- Reach both arms straight up over your shoulders.
- Lift your legs so your hips and knees bend to 90 degrees, with your knees over your hips.
- Exhale and press your lower back gently into the floor.
- Keep your arms still and slowly straighten one leg as you lower it toward the floor.
- Stop just above the floor, or earlier if your lower back starts to lift.
- Bring the leg back to the start with your knee over your hip.
- Repeat with the other leg, alternating sides.
Common mistakes
- Arching the lower back off the floor.
- Lowering the leg too fast.
- Holding the breath.
- Letting the arms drift or move.
Safety
Shorten the leg's range if your lower back lifts.
Stop if you feel lower back pain.
Tips
- Keep your lower back in contact with the floor the whole time.
- Exhale as your leg lowers.
- Move slowly and with control.
- Keep your arms reaching up and still.
Details
- Base movement
- Deadbug
- Legs
- Alternating
- Body position
- Lying on the back
