Banded Dead Bug
Core · core · intermediate
Start
FinishHow to do it
Anchor a band behind your head, lie down holding it with straight arms over the chest so it pulls you into an arch, then press the lower back flat and lower one leg at a time while the arms refuse to move.
Muscles worked
Primary: core · Also works: lats, hip_flexors
Equipment
Resistance bands
Common mistakes
- Letting the band drag the arms back overhead, which arches the back and removes the anti-extension work
- Choosing a band so heavy the shoulders shake and the ribs flare on every rep
- Lowering the leg past the point where the lower back lifts off the floor
Variations
- Hold the band static and only move the legs
- Press the band toward the ceiling for a beat on each rep
- Loop the band around the feet instead for a hip-flexor version
Can't do this one? Swap it for
Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
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