> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Alternating dead bug
> Beginner · Dynamic · Alternate sides. Strength
| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Alternate sides |
| **Athlete** | Louis |
| **Video length** | 37 s |
## Technique
1. Take a Dead bug position, with only the lower back in contact with the ground.
2. Extend one leg forward while moving the opposite arm overhead.
3. Return your leg and arm to the starting position and repeat on the other side.
## Form tips
* Keep your head neutral: do not crane your neck forward. It may help to look at the ceiling.
* Aim to be in contact with the ground with as small of an area of your lower back as possible. This will create additional Abs engagement.
**Logging:** Each repetition involves working both sides.
**Risks**
* If this exercise causes neck pain, rest your head gently on the ground or on a pillow. You might be straining your neck unnecessarily. Once you are comfortable with the exercise with your head resting, lift it slightly off the ground, taking care to keep your neck neutral (no craning forward).
## Muscles
Strength
- Pelvis
- Quadriceps
- Hip adductors
* Rectus abdominis
* External oblique
* Internal oblique
* Iliacus
* Rectus femoris
* Psoas major
## Equipment
## Appears in
## Progressions
Novice
## Regressions
Beginner
## Variations
Novice
Beginner
Beginner
Beginner
Beginner
Beginner
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/alternating-dead-bug-e0wv). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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