EXERCISE LIBRARY / BEGINNER FRIENDLY
Dead Bug
A practical movement option for building a consistent routine.
Movement overview.
coreMOVEMENT
exercise matEQUIPMENT
BeginnerLEVEL
WATCH & PRACTISE
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Video: Dead Bug Exercise – Proper Form · Brett Contreras
How to start
Main muscles: deep abdominals and trunk stabilizers.
Starting point: 2 sets of 6–8 reps each side.
Modification: Move one arm or one leg at a time with a small range..
Coaching note. Floor-based. Keep trunk control; don't force the lower back flat. General educational information, not an individualized exercise prescription.