Technique
- Lie on your back and engage your Abs to lift your legs, butt and shoulders off the ground ( Dead bug position), so that only your lower back is in contact with the ground.
- Without moving anything else, hinge at one hip to lower that foot to the ground.
- Return that leg to the starting position and repeat on the other side.
Form tips
- Keep your head neutral: do not crane your neck forward. It helps 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: Alternate sides continuously.
Muscles
Strength
Primary
- Abs
- Obliques
Secondary
- Pelvis
Individual muscles
Individual muscles
- Rectus abdominis
- External oblique
- Internal oblique
Equipment
Appears in
Progressions
Alternating dead bug
Beginner
Regressions
Dead bug
Beginner
Dead bug crunch
Beginner
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