# Dead Bug

URL: https://heatsy.app/ex/dead-bug

Also known as: Deadbug, Dying Bug, Dead Bugs, Dead Bug Exercise, Supine Dead Bug, Opposite Arm-Leg Dead Bug

Body region: Core

## Muscles

- Main: Rectus Abdominis, Transversus Abdominis
- Helps: External Oblique, Internal Oblique, Iliopsoas
- Holds: Deltoid, Rectus Femoris

## Technique

1. Lie on your back with arms pointing straight up and knees bent at 90 degrees above the hips.
2. Press your lower back gently into the floor and brace the abs.
3. Slowly extend one arm overhead and the opposite leg toward the floor at the same time.
4. Stop just above the floor, bring both limbs back to the start and switch sides.

### Cues

- Keep the lower back in contact with the floor the whole time.
- Move slowly and breathe out as the limbs reach away.

### Common mistakes

- Arching the back as the leg lowers.
- Rushing the reps so momentum does the work.
- Moving the arm and leg on the same side.

## Alternatives

- [Hollow Body Hold](https://heatsy.app/ex/hollow-body-hold)
- [Plank](https://heatsy.app/ex/plank)
- [Flutter Kick](https://heatsy.app/ex/flutter-kick)