Dead Bug Banded Arm and Leg Extension

• CATEGORY

  Core Stability

  Bodyweight

  Anti-Extension

  Banded

• EQUIPMENT NEEDED

  Glute Loop

  Mat (optional)

• LEVEL

  Intermediate

Overview

The Dead Bug Banded Arm and Leg Extension is an advanced variation of the dead bug that integrates a glute loop above the knees to increase hip and core stability demands. The band requires continuous outward pressure to resist knee collapse while the arms and legs extend, amplifying tension and coordination across the entire body.

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Muscles Worked

PRIMARY:

• Core stabilizers

• Rectus abdominis

• Transverse abdominis

SECONDARY:

• Hip abductors

• Hip flexors

• Quadriceps

• Anterior deltoids

• Latissimus dorsi

• Pelvic floor

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STEP-BY-STEP INSTRUCTIONS

1. Lie flat on your back with a glute loop positioned just above your knees.

2. Extend arms straight toward the ceiling and lift legs into a tabletop position with knees bent at 90 degrees.

3. Press your lower back firmly into the mat to engage the core.

4. Apply outward pressure against the band by gently pushing knees apart.

5. Inhale and slowly extend both arms overhead toward the floor while straightening both legs toward the ground.

6. Keep the lower back pressed firmly against the mat and maintain band tension throughout.

7. Exhale as you return arms and legs to the starting dead bug position.

8. Repeat for the prescribed reps.

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Benefits

• Increases core stability and control

• Strengthens deep abdominals while resisting spinal extension

• Adds hip abductor activation through band tension

• Improves total-body coordination and motor control

• Challenges breathing, posture, and stability under load

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COACHING CUES

• Keep outward pressure on the band throughout the movement.

• Do not let your lower back lift off the floor.

• Control the descent and avoid letting arms or legs drop too quickly.

• Exhale on the return to maintain tension and stability.

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Notes

The Dead Bug Banded Arm and Leg Extension integrates resistance band tension with a classic stability drill to maximize core and hip activation. It’s a powerful tool for improving spinal control, glute engagement, and total-body coordination for athletes and general fitness.