Deadbug

Purpose of the exercise

Aims to improve trunk stability and control of the deep abdominal muscles. Strengthens the core and supports a stable spine during movement. Helps develop coordination between upper and lower body.

Supplies

• Mat or comfortable surface

• Sufficient space to move freely

Starting position

1. Lie supine on a mat

2. Bring the arms straight up above the shoulders

3. Bend hips and knees to about 90 degrees

4. Lower legs parallel to the ground

5. Core tightened

6. Lower back lightly in contact with the mat

Implementation

1. Bring one arm back towards the ground in a controlled manner

2. Stretch the opposite leg forward at the same time

3. Keep the lower back stable against the mat

4. Move slowly and in a controlled manner

5. Return arm and leg to starting position

6. Change of silk

7. Repeat at a calm and controlled pace

Points of interest

✓ Keep the lower back stable against the mat
✓ Core continuously tightened
✓ Move slowly and in a controlled manner
✓ Keep the movement symmetrical
✓ Breathe calmly and controlled

✗ Lower back let go of the mat
✗ Execution too fast
✗ Uncontrolled movement of arms or legs
✗ Excessive tension in neck or shoulders
✗ Ignoring pain in back or hip

When this exercise?

The deadbug is used to improve trunk stability and control of the deep abdominal muscles. The exercise is very suitable within rehabilitation for low back pain, as the load remains low while actively training the core.

In addition, the deadbug is often used within strength and stability programmes to develop a strong foundation for more complex exercises such as squats, deadlifts or rotational movements. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.