IR Featured Exercise of the Week
The 'Dead Bug' w. a partner
Starting Position:
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Lie on your back
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Draw your belly button upward toward the ribcage and more deeply toward
the spine
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Lift both legs and arms off of the floor; the knees should be directly
over the hips and bent ninety degrees and the elbows should be directly over
the shoulder joints so your hands are pointed to the wall behind you in the ‘dead
bug’ pose
Key points:
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Have your partner push down on opposite arm and leg (start by pushing
towards the body)
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Stabilize yourself throughout, do not allow your hips, rib cage or spine
to move. (Visualize narrowing at the waist like the number 8)
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Keep the hips and shoulders connected with the ground. Movement of the hips, rib cage or spine
indicates that you are not using the correct muscles to perform this exercise
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Do 3-4 reps of 30+ seconds, alternating with
your partner; hold for 2 to 5+ seconds
Variations – add challenge with the following:
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Have partner push on same arm & leg (Ie:
right arm, right leg)
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Have partner push your limbs towards your
midline
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Challenge your partner with variety (mix up
the type & tempo of pushes)
Develops:
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Pillar (hips – trunk – shoulder) stability
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Reactive strength
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Resistive strength
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Body awareness
When to use it:
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The ‘dead bug is best used as part of pre
hab routine or movement prep (dynamic warm up)
