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Back · Mobility

Dead Bug for Lumbar Motor Control

Dead bug, 3 sets, 10 repetitions per side

Illustration of the Dead Bug for Lumbar Motor Control exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Lie on your back with knees bent at 90 degrees and arms raised towards the ceiling. Gently contract the abdominal muscles to stabilize the lower back against the floor, then slowly extend one arm backward and the opposite leg forward without moving the pelvis. Return to the starting position with controlled movement and repeat on the other side.

Tips: Keep the lower back in contact with the floor throughout the exercise. Perform the movements slowly to feel the trunk stabilization. Do not let the pelvis tilt or lift.

Progression: Gradually increase the duration of the final position hold to 5 seconds before returning, or add slight resistance with an elastic band around the ankles once control is mastered.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none, mat
Starting position
Lying on back, knees bent, arms raised towards the ceiling
Clinical goal
Improve motor control and coordination of the lower back
Also known as
dead bug exercise, lumbar motor control, core stabilization dead bug

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.