ClapMove · clapmove.com
Exercise handout — move better, feel better.
Dead Bug (SI Safe)
Core stability exercise that maintains neutral spine while moving limbs. Essential for SI joint control and protection.
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
2
Sets
8
Reps / Time
45 sec
Rest
3 sec down / 2 sec return
Tempo
Step-by-Step Guide
Set up
- Lie on your back
- Raise arms toward ceiling, fingers to sky
- Lift legs with hips and knees at 90 degrees
Step 1 of 5
Press low back firmly into floor
Step 2 of 5
Slowly lower opposite arm and leg
Step 3 of 5
Keep low back pressed down throughout
Step 4 of 5
Only go as far as you can maintain position
Step 5 of 5
Return and repeat other side
Breathing
- Exhale as you lower limbs
- Inhale as you return
Form Cues
- Low back stays glued to floor
- Move slowly and controlled
- If back arches, reduce range
- Core stays braced throughout
Common Mistakes to Avoid
- Letting low back arch
- Moving too quickly
- Not bracing core properly
- Going too deep in range
Safety Information
Stop if unable to keep back flat.
Progressions
Increase range, add holds, add resistance
Regressions
Smaller range, one limb at a time
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.