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Exercise handout — move better, feel better.
Dead Bug with Band Pull
Dead bug with added resistance from band pull-down. Increases challenge to core stability and anti-extension control.
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
resistance_bands
Home Options
- resistance band
No equipment? Try: resistance band, cable machine
Dosage
2
Sets
8
Reps / Time
45 sec
Rest
3 sec down / 2 sec return
Tempo
Step-by-Step Guide
Set up
- Anchor light band overhead
- Lie on back in dead bug position
- Hold band handle with one hand, arm toward ceiling
Step 1 of 4
Press low back into floor
Step 2 of 4
Pull band handle toward hip while lowering opposite leg
Step 3 of 4
Keep low back flat throughout
Step 4 of 4
Return to start with control
Breathing
- Exhale as you pull and extend
- Inhale as you return
Form Cues
- Low back stays glued to floor
- Band pull and leg lower together
- Move slowly
- Core stays braced
Common Mistakes to Avoid
- Low back arching
- Moving too quickly
- Losing core brace
- Forgetting to breathe
Safety Information
Stop if unable to keep back flat.
Progressions
Heavier band, longer holds
Regressions
Lighter band, basic dead bug
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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.