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Mini Loop Band Dead Bug
A resistance band variation of the dead bug that adds tension to limb extensions, targeting deep abdominals and hip flexors to build core stability and lumbo-pelvic control.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Quads, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
7/10Iliopsoas
Quads
4/10Rectus Femoris
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on the floor with a mini loop band around your feet. Lift legs to tabletop position with knees at 90 degrees and arms extended overhead.
- Brace core and press lower back into floor.
- Exhale and extend right leg toward floor while lowering left arm overhead, hovering above ground.
- Maintain band tension and neutral spine.
- Inhale and return to start position.
- Alternate sides, extending left leg and right arm.
- Continue alternating for reps.
Coaching Tips
Form Cues
- Press back flat
- Brace abs tight
- Control band tension
- Move slowly
- Alternate smoothly
Breathing
Exhale during limb extension to brace core; inhale on return.
Tempo
3-0-3
Range of Motion
Extend limbs until hovering just above floor without arching back; full tabletop start position.
Safety
Safety Notes
- Avoid if acute lower back pain
- Reduce ROM if back lifts
- Use light band initially
- Stop if discomfort in back
Spotting
No spotting needed; self-monitor form.
Common Mistakes
- Arching lower back
- Jerky movements
- Losing band tension
- Incomplete core brace
- Excessive speed
When to Avoid
- Acute lower back injury
- Spinal instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip flexion to 90 degrees
Build Up First
- Basic core bracing ability
- Familiarity with bodyweight dead bug
Also known as
Banded Dead Bug, Resistance Band Dead Bug, Mini Band Dead Bug
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