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Exercise handout — move better, feel better.
Dead Bug - Contralateral
The full dead bug: extend opposite arm and leg simultaneously while keeping your back stable. One of the best anti-extension core exercises.
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
No equipment? Try: Light ankle weights for progression
Dosage
3
Sets
6
Reps / Time
60 sec
Rest
3 seconds out, 3 seconds back
Tempo
Step-by-Step Guide
Set up
- Lie on your back
- Arms extended toward ceiling
- Legs in tabletop (90-90 position)
- Press entire low back into floor
Step 1 of 7
Take a breath and brace firmly
Step 2 of 7
Simultaneously extend right arm overhead and left leg out
Step 3 of 7
Arm reaches toward floor behind you
Step 4 of 7
Leg straightens and hovers above floor
Step 5 of 7
Keep back completely flat
Step 6 of 7
Return both limbs to start
Step 7 of 7
Switch to left arm and right leg
Breathing
- Exhale as you extend
- Inhale as you return
Form Cues
- Move slowly and controlled
- Back must stay flat - this is non-negotiable
- Reach long through fingertips and toes
- Exhale during the extension
Common Mistakes to Avoid
- Back arching off floor
- Moving too fast
- Arms or legs touching floor
- Not coordinating opposite limbs
Safety Information
Stop immediately if back arches. This exercise requires good core control.
Progressions
Add band resistance or ankle weights, slow down tempo
Regressions
Move arms only, or do basic dead bug heel taps
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.