How to Do Dead Bug Extended Arms

Dead Bug Extended Arms is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Dead Bug Extended Arms

  1. 01Lie on your back with your arms reaching straight up and knees bent at ninety degrees over your hips.
  2. 02Inhale and slowly lower your right arm back toward the floor while simultaneously extending your left leg forward.
  3. 03Stop the movement just before your arm or leg touches the ground to maintain tension.
  4. 04Exhale as you return both limbs to the starting position using your core strength.
  5. 05Switch sides and repeat the movement with the left arm and right leg.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dead Bug Extended Arms

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Press your lower back into the floor so that no light can pass underneath your lumbar spine.

Same coaching engine used inside the A90 app

05 / FAQ

Dead Bug Extended Arms questions

What muscles does Dead Bug Extended Arms work?

Dead Bug Extended Arms is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Dead Bug Extended Arms correctly?

Lie on your back with your arms reaching straight up and knees bent at ninety degrees over your hips. Inhale and slowly lower your right arm back toward the floor while simultaneously extending your left leg forward. Stop the movement just before your arm or leg touches the ground to maintain tension. Exhale as you return both limbs to the starting position using your core strength. Switch sides and repeat the movement with the left arm and right leg.

What is the A90 coach tip for Dead Bug Extended Arms?

Press your lower back into the floor so that no light can pass underneath your lumbar spine.

Is Dead Bug Extended Arms suitable for beginners?

Dead Bug Extended Arms is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Dead Bug Extended Arms?

No. Dead Bug Extended Arms is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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