ClapMove · clapmove.com
Exercise handout — move better, feel better.
Dead Bug - Leg Extension
A more challenging dead bug where you extend one leg out straight while keeping your back flat. Excellent for building anti-extension core strength.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
8
Reps / Time
45 sec
Rest
3 seconds out, 2 seconds back
Tempo
Step-by-Step Guide
Set up
- Lie on your back
- Legs in tabletop position (90-90)
- Arms reaching toward ceiling
- Press low back firmly into floor
Step 1 of 6
Brace your core
Step 2 of 6
Slowly extend right leg out and down
Step 3 of 6
Keep leg hovering 6 inches above floor
Step 4 of 6
Keep back completely flat
Step 5 of 6
Slowly return leg to tabletop
Step 6 of 6
Repeat with left leg
Breathing
- Exhale as you extend leg
- Inhale as you return
Form Cues
- The moment your back arches, stop there
- Move slowly with control
- Keep breathing
- Opposite arm can reach overhead if able
Common Mistakes to Avoid
- Extending leg too far and back arching
- Moving too fast
- Holding breath
- Letting core relax
Safety Information
If your back arches at all, reduce range. Stop if you feel back pain.
Progressions
Add opposite arm reaching overhead
Regressions
Bend knee more, don't extend as far
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.