Dead Bug Banded Arm Extension
-
Core Stability
Bodyweight
Anti-Extension
Banded
-
Glute Loop
Mat (optional)
-
Intermediate
Overview
The Dead Bug Banded Arm Extension combines the core stability challenge of the traditional dead bug with added resistance from a glute loop. This version forces the hip stabilizers to stay engaged while arms move overhead, enhancing spinal control, shoulder mobility, and lower-body activation.
Muscles Worked
PRIMARY:
Core stabilizers
Rectus abdominis
Transverse abdominis
SECONDARY:
Anterior deltoids
Lats
Hip stabilizers
Pelvic floor
STEP-BY-STEP INSTRUCTIONS
Lie flat on your back with arms extended toward the ceiling.
Place a glute loop just above your knees and press outward slightly to engage the hips.
Lift your legs so hips and knees are bent at 90 degrees, keeping shins parallel to the ground (dead bug position).
Press your lower back firmly into the mat to maintain core tension.
Slowly lower both arms overhead toward the ground, keeping them straight and controlled.
Maintain outward pressure on the band throughout the movement.
Return arms back above the chest.
Repeat for the prescribed number of reps.
Benefits
Enhances anti-extension core strength
Engages hip stabilizers for additional control
Improves shoulder mobility and stability
Reinforces full-body coordination under tension
COACHING CUES
Keep your lower back pressed firmly into the mat.
Maintain constant outward pressure on the band.
Move slowly and with control. Avoid arching the back.
Exhale as arms lower, inhale as they return.
Notes
The Dead Bug Banded Arm Extension builds advanced core stability while integrating hip engagement through band resistance. This creates a full-body stability challenge that enhances spinal control, hip strength, and coordination, making it a valuable accessory for performance and injury prevention.