Dead Bug

Front thighs, core
Dead Bug gif

Coach's Tips

It is a workout that can develop from the core to the muscles in the front of the thigh. Please note that the arms and legs going down are in the opposite direction!

How to Dead Bug

Starting Position

1. Lie flat on your back with your arms and legs extended, palms facing the ceiling.

2. Engage your core muscles and press your lower back into the ground.

Proper Form

1. Keeping your core engaged, slowly draw your right knee up to your chest while extending your left arm overhead.

2. Hold for a few seconds, then slowly lower your right knee back to the starting position while bringing your left arm back to the starting position.

3. Repeat the same movement with your left knee and right arm.

4. Continue alternating for the desired number of repetitions.

Breathing Technique

1. Exhale as you draw your knee and arm up.

2. Inhale as you lower your knee and arm back to the starting position.


1. Make sure to keep your lower back pressed into the ground throughout the exercise.

2. Avoid arching your back as you lift your knee and arm.

3. Go slowly and control the movement rather than rushing through the exercise.

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