Dead Bug

Reviewed by Jules T., certified yoga teacher · Difficulty 2/3

A back-friendly core exercise where the floor gives you instant feedback: if your lower back peels up, the range was too big. Control it and the deep core switches on.

How to do it

Lie on your back with arms extended toward the ceiling and knees bent at 90° in the air.
Press your lower back firmly into the floor and brace your core.
Slowly lower your right arm overhead and extend your left leg toward the floor.
Stop just before your back lifts off the floor, then return to start.
Alternate sides for 8–10 reps each, moving slowly and with control.

Common mistakes

Letting the lower back arch off the floor as the leg extends.
Moving arm and leg on the same side.
Racing through reps instead of moving on the exhale.

Take care

Keep the range where the lower back stays glued down — shrink it if needed.

This is one pose. A plan tells you which six, in what order, for your back.

60-second check-in · First session free

🔒 In the program: breathing & tempo cues, gentler and harder variations, and where Dead Bug fits in your week — unlocked with your personal plan.

Related moves

Bird DogBuild the deep core stability that protects your spine.

Pelvic TiltThe gentlest way to wake up a stiff lower back.

Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.