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Exercise handout — move better, feel better.
Dead Bug (Spine Chain Stability)
The gold standard for training the core to protect the spine during arm and leg movement. Teaches the whole chain to work together.
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, 3 seconds back
Tempo
Step-by-Step Guide
Set up
- Lie on your back
- Bring knees up so thighs are vertical, knees bent 90 degrees
- Raise arms straight toward ceiling
- Press your low back gently into the floor
Step 1 of 6
Maintain pressure of low back into floor throughout
Step 2 of 6
Slowly lower your right arm overhead while extending left leg
Step 3 of 6
Go only as far as you can while keeping low back pressed down
Step 4 of 6
Return to start position
Step 5 of 6
Repeat with left arm and right leg
Step 6 of 6
Keep breathing throughout
Breathing
- Exhale as you extend arm and leg
- Inhale as you return
Form Cues
- Low back stays glued to floor
- Move slowly and controlled
- Ribs stay down
- Breathe out as you extend
Common Mistakes to Avoid
- Low back arching off floor
- Moving too fast
- Holding breath
- Going too far with limbs
- Tensing neck
Safety Information
If low back arches, reduce range of motion. The goal is stability, not range.
Progressions
Add band around feet, or hold light weight in hands, or slow tempo further
Regressions
Just move legs (keep arms still) or just move arms (keep legs still)
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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.