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Stability Ball Dead Bug
A core stability exercise using a stability ball squeezed between hands and knees, targeting rectus abdominis, transverse abdominis, and obliques to build anti-extension strength, coordination, and posture.
About Exercise
Equipment
Stability Ball
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Lower Back, Glutes, Hip Flexors
Popularity Score
6
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
9/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Lower Back
5/10Erector Spinae
Glutes
4/10Glute Max
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on the floor with knees and hips at 90 degrees. Squeeze a stability ball between hands and knees, arms extended overhead, and press lower back into the floor.
- Engage core and press lower back down.
- Extend right arm overhead and left leg toward floor simultaneously, keeping them parallel.
- Maintain constant pressure on the ball with left hand and right knee.
- Pause briefly at end range.
- Return arm and leg to start controlled.
- Alternate sides, extending left arm and right leg.
- Repeat for reps, keeping back flat.
Coaching Tips
Form Cues
- Press back into floor
- Squeeze ball firmly
- Move opposite limbs together
- Keep limbs parallel to floor
- Breathe steadily
- Control every inch
Breathing
Exhale as you extend limbs; inhale as you return to start. Brace core throughout.
Tempo
2-1-2
Range of Motion
Extend arm and leg until just above floor or until back starts to arch; return to 90-degree knee and shoulder-aligned arm position.
Safety
Safety Notes
- Stop if lower back pain occurs
- Reduce range if back arches
- Use mat for comfort
- Ensure stable ball size
- Avoid if acute back injury
- Consult doctor for back issues
Spotting
No spotting needed; perform solo in open space with mat for support.
Common Mistakes
- Arching lower back
- Releasing pressure on ball
- Jerky or fast movements
- Holding breath
- Allowing ball to slip
- Uneven limb extension
When to Avoid
- Acute lower back pain
- Recent abdominal surgery
- Shoulder instability
Flexibility Needed
- Hip flexion to 90 degrees
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for leg extension
Build Up First
- Basic core bracing
- Neutral spine awareness
- Controlled breathing during movement
Also known as
Swiss Ball Deadbug, Physioball Deadbug, Exercise Ball Deadbug
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