Dead Bug Arm and Leg Extension
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Core Stability
Bodyweight
Anti-Extension
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Bodyweight
Mat (optional)
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Intermediate
Overview
The Dead Bug Arm and Leg Extension is a full-body core stability exercise that challenges spinal alignment and coordination. By extending both the arms and legs simultaneously, this variation increases the demand on the deep core muscles to resist lumbar extension while also engaging the shoulders and hips.
Muscles Worked
PRIMARY:
Core stabilizers
Rectus abdominis
Transverse abdominis
SECONDARY:
Hip flexors
Quadriceps
Anterior deltoids
Latissimus dorsi
Pelvic floor
STEP-BY-STEP INSTRUCTIONS
Lie flat on your back with arms extended straight toward the ceiling.
Lift your legs so your hips and knees are bent at 90 degrees, keeping shins parallel to the floor.
Press your lower back firmly into the mat to engage the core.
Inhale and slowly extend both arms overhead toward the ground while simultaneously extending both legs toward the floor.
Lower only as far as you can while keeping your lower back pressed into the mat.
Exhale as you return arms and legs to the starting dead bug position.
Repeat for the prescribed number of reps.
Benefits
Improves total core stability and strength
Enhances shoulder and hip coordination
Reinforces anti-extension mechanics for spine health
Strengthens deep abdominal and pelvic floor muscles
Promotes control, posture, and breathing under load
COACHING CUES
Keep your lower back pressed firmly to the ground.
Move slowly - focus on control, not speed.
Reach long with arms and legs to maximize tension.
Exhale as you return to starting position for optimal stability.
Notes
The Dead Bug Arm and Leg Extension is an advanced variation that reinforces spinal stability and coordination by challenging the core to resist extension while simultaneously moving both arms and legs. It’s highly effective for building core strength and control for athletic performance and injury prevention.