Exercise Guide
Banded Dead Bug
A dead bug while pressing a band overhead. The band pulls your ribs up, so the abs have to work harder to keep the back flat.
BeginnerStrengthStaticIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Core
Equipment
Bands
Difficulty
Beginner
Category
Strength
Force
Static
Mechanic
Isolation
Secondary Muscles
GlutesShoulders
How to Perform
- 1
Anchor a band behind your head and lie on your back holding the end with both hands, arms straight up.
- 2
Lift your knees to 90 degrees and press your lower back into the floor.
- 3
Extend one leg out straight while keeping the band tension and your back flat.
- 4
Return the leg and repeat with the other side.
Tips
- ★The instant your lower back lifts off the floor, shorten the leg extension.
- ★Breathe out as the leg extends - holding your breath hides a loss of position.