Band Upper Body Resistance Dead Bug

How to do the Band Upper Body Resistance Dead Bug

1. 1Anchor the band behind your head at floor level and lie on your back, holding a handle in each hand with your arms extended straight up over your shoulders.
2. 2Bend your hips and knees to 90 degrees so your shins are parallel to the floor, in the classic dead bug position.
3. 3Brace your abs and press your lower back flat into the floor, taking the slack out of the band so it pulls your arms gently overhead.
4. 4Keeping your arms locked over your shoulders, slowly lower one leg until your heel hovers just above the floor.
5. 5Pause, then return that leg to the start while keeping your lower back pinned down and your arms steady against the band tension.
6. 6Repeat on the opposite leg, alternating sides for the prescribed reps.
7. 7Finish by bringing both feet down under control and releasing the band tension.

Form tips

• Exhale as you extend the leg and keep your ribs pulled down to maintain a flat, braced lower back.
• Move slowly and deliberately; the band reward is in resisting movement, not rushing the reps.
• Keep your arms fully extended and stacked over your shoulders so the band tension trains your core rather than your shoulders alone.
• Choose a band light enough that you can keep your lower back glued to the floor for every rep.

Common mistakes

• Letting your lower back arch off the floor, which removes tension from the deep core and stresses the lumbar spine.
• Using a band so heavy that your arms drift overhead, shifting the load off the abs and onto the shoulders.
• Holding your breath instead of exhaling on the effort, which makes it harder to keep the trunk braced.
• Rushing the leg extensions and bouncing the heel off the floor, which sacrifices core control for momentum.

Frequently asked questions