Dead Bug
The dead bug is an anti-extension core exercise that teaches you to brace your core while moving your limbs independently. It is excellent for building core stability and coordination.
How to Perform
Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
Press your lower back firmly into the floor — this is your anchor point.
Slowly extend one arm overhead and the opposite leg forward simultaneously.
Return to the starting position and repeat on the other side.
Your lower back should never leave the floor — if it does, reduce your range of motion.
Common Mistakes to Avoid
Letting the lower back arch off the floor.
Moving too fast and losing core engagement.
Holding your breath instead of breathing continuously.
Muscle Activation
Track your Dead Bug progress with Revy
Log your sets, see your strength gains over time, and get AI-powered recommendations to break through plateaus.