Dead Bug 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 Leg Extension is a core-focused exercise designed to improve spinal stability and strengthen the deep core muscles. Extending the legs increases the anti-extension challenge, forcing the core to resist arching while engaging the hip flexors and quadriceps.
Muscles Worked
PRIMARY:
Core stabilizers
Rectus abdominis
Transverse abdominis
SECONDARY:
Hip flexors
Quadriceps
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 maintain core engagement.
Extend both legs slowly toward the ground, straightening them as you lower.
Keep control and stop just before your lower back begins to lift off the floor.
Return to the starting dead bug position with knees bent at 90 degrees.
Repeat for the prescribed number of reps.
Benefits
Improves core stability and control
Strengthens deep core and hip flexors
Enhances spinal alignment under tension
Trains anti-extension for injury prevention
COACHING CUES
Keep your lower back pressed firmly into the mat.
Move slowly. Control is more important than range of motion.
Only extend legs as far as you can without arching your back.
Exhale as you extend, inhale as you return.
Notes
The Dead Bug Leg Extension builds core strength and control by challenging spinal stability against leg movement. This makes it an effective movement for improving posture, athletic performance, and injury resilience.