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Stability Ball Deadbug
A core stability exercise performed lying on the back, where opposite arm and leg extend while maintaining pressure on a stability ball held between the hands and knees. It heavily targets the abs for anti-extension strength.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Glutes
Popularity Score
7
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
7/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Glutes
4/10Glute Max
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Rest briefly between sets for core recovery.
How to Perform
Lie supine with hips and knees bent to 90 degrees, holding a stability ball lightly pressed between your hands and knees. Ensure your lower back is flat against the floor, bracing the core before starting.
- Keep the stability ball locked in place by applying constant, light pressure.
- Slowly extend the opposite arm and leg toward the floor without touching it.
- Maintain core tension and prevent the lower back from arching away from the floor.
- Return the extended arm and leg back to the starting position.
- Alternate limbs and repeat the movement on the opposite side.
Coaching Tips
Form Cues
- Lower back flat
- Press ball lightly
- Control the descent
- Breathe out slowly
Breathing
Exhale as you extend the arm and leg, focusing on drawing the navel toward the spine to maintain core brace. Inhale as you return to the start.
Tempo
2-0-2
Range of Motion
Extend the arm and leg until just above the floor or as far as possible without the lower back lifting or arching.
Safety
Safety Notes
- Stop the movement immediately if you feel sharp pain in the lower back.
- If you cannot keep your back flat, reduce the range of motion of the extended limbs.
Spotting
Not recommended. Focus on controlling the movement and using a manageable range of motion.
Common Mistakes
- Allowing the lower back to arch excessively.
- Moving limbs too quickly.
- Losing pressure on the stability ball.
- Holding breath instead of bracing.
When to Avoid
- Acute lower back pain.
- Severe spinal instability.
Flexibility Needed
- Ability to maintain hip and knee flexion supine.
Build Up First
- Basic core bracing ability.
Also known as
Stability Ball Dead Bug, Deadbug with Ball
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