What it is
A floor core drill where opposite arm and leg move while the trunk stays quiet.
Exercise Library
Dead Bug
Track dead bugs by reps per side, range, and trunk-control notes.
Target area
Core, hip control, shoulder control, and coordination.
Why it matters
Dead bugs teach bracing with limb movement, a key skill for beginner strength work.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Lie on the back with arms up and knees bent over hips.
- 2Brace gently while keeping ribs from flaring.
- 3Slowly lower one arm and the opposite leg.
- 4Return to the start and alternate sides.
- 5Use a range that keeps the trunk still.
Common mistakes
- Moving too fast.
- Arching the back as the leg lowers.
- Letting the ribs flare upward.
App-friendly short summary
Track dead bugs by reps per side, range, and trunk-control notes.
Easier version
Move only the arms or only the legs.
Harder version
Straighten the moving leg or pause near the floor.
Safety notes
- Keep the range small if the back arches.
- Move slowly enough to breathe.
- Stop for back or hip pain.
Beginner terms explained
These definitions match the app form-guide popup language.
Brace
Lightly tighten the midsection as if preparing for a cough while still breathing.
Neutral spine
A comfortable spine position that keeps the natural curves without forcing a hard arch or tuck.
Controlled reps
Repetitions performed with steady speed, body control, and no bouncing.