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Straight Leg Dead Bug
Bodyweight core stability exercise performed supine by extending opposite arm and straight leg toward the floor, targeting deep abs and obliques to enhance anti-extension and anti-rotation control; commonly progressed from bent-knee versions.
About Exercise
Equipment
Body Weight
Difficulty
4/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Lower Back, 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
10/10Transverse Abdominis, Rectus Abdominis
Obliques
9/10External Obliques, Internal Obliques
Lower Back
5/10Erector Spinae
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on a mat with arms extended toward ceiling and legs straight up perpendicular to floor. Perform a pelvic tilt to press lower back into mat and engage core.
- Exhale and slowly lower right arm overhead while extending left leg straight down to hover above floor.
- Maintain flat lower back and core brace without arching.
- Inhale and controlled return right arm and left leg to start position.
- Repeat on opposite side: lower left arm and extend right leg.
- Alternate sides while keeping non-moving limbs static.
- Continue for reps, prioritizing stability over range.
Coaching Tips
Form Cues
- Press low back flat
- Brace core tight
- Move opposites slowly
- Ribs down throughout
- No hip rock
Breathing
Exhale during limb extension to brace core; inhale during return to start.
Tempo
4-0-4
Range of Motion
Extend arm fully overhead and leg straight to hover just above floor, or as far as possible without lumbar arching; hips and shoulders remain stable.
Safety
Safety Notes
- Stop if sharp back pain occurs
- Reduce range if back arches
- Avoid if acute low back issues
- Consult professional for injuries
- Breathe continuously to enhance stability
Spotting
No spotting needed; self-monitor back position or use wall for feedback.
Common Mistakes
- Arching lower back
- Using momentum
- Lifting head
- Incomplete core engagement
- Hips rotating
When to Avoid
- Acute lower back pain
- Recent abdominal surgery
- Hip impingement
Flexibility Needed
- Adequate hamstring flexibility
- Shoulder flexion to 180 degrees
- Neutral spine control
Build Up First
- Master bent-knee dead bug
- Core bracing proficiency
- Pelvic tilt ability
Also known as
Straight-Leg Deadbug, Advanced Dead Bug, Extended Leg Dead Bug
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