Dead Bug Banded Leg Extension
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Core Stability
Bodyweight
Anti-Extension
Banded
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Glute Loop or Mini Band
Mat (optional)
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Intermediate
Overview
The Dead Bug Banded Leg Extension builds upon the standard dead bug variation by adding a glute loop above the knees. The band provides external resistance, forcing greater activation of the hip abductors and stabilizers while challenging the core to resist spinal extension.
Muscles Worked
PRIMARY:
Core stabilizers
Rectus abdominis
Transverse abdominis
SECONDARY:
Hip flexors
Quadriceps
Hip abductors
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.
Lift your legs so hips and knees are bent at 90 degrees (dead bug position).
Press your lower back firmly into the mat to maintain core tension.
Push knees gently outward against the band to keep tension.
Slowly extend both legs toward the ground, straightening them as you lower.
Stop just before your lower back lifts off the floor.
Return to the dead bug position with knees bent at 90 degrees.
Repeat for the prescribed number of reps.
Benefits
Increases core stability with added band resistance
Strengthens deep core and hip stabilizers
Improves spinal alignment under tension
Trains anti-extension and anti-collapse of the knees
Enhances coordination between core and lower body
COACHING CUES
Keep your lower back pressed into the mat throughout the movement.
Maintain constant outward pressure on the band.
Exhale as you extend your legs, inhale as you return.
Focus on slow, controlled reps and avoid rushing the movement.
Notes
The Dead Bug Banded Leg Extension enhances the traditional core-stability exercise by introducing resistance through the glute loop, building stronger core and hip stabilizers while reinforcing proper spinal alignment and control.