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Dead Bug Exercise Variations

Dead Bug Exercise Variations

Dead Bug Exercise Variations

Dead Bugs are one of our favorite core stability exercises that we use here at Fenton Fitness.  This can be one of our first exercises used with a deconditioned client, post rehab client, etc.  It can also be progressed for even the most advanced trainee.  If you can lie on your back (which almost everyone can), you can do some form of dead bug.  Dead Bugs work the anterior core by resisting extension in the lumbar spine (low back) and teach you to stabilize your ribs and pelvis.  This is a vital function of the core both for performance (walking, sprinting, jumping, throwing) and for injury reduction.  You use the opposite arm/leg like you would when walking or running so again there is a big functional carryover that traditional exercises such as crunches and sit ups don’t offer.

Jeff Tirrell, CSCS, CSFC, Pn1

Dead Bug 1

Dead Bug 2

Dead Bug 3

Dead Bug 4

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