Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the dead bug, including tips, variations, and the muscle groups it targets.
Instructions
- Begin lying on your back with your hands extended above you toward the ceiling. for best results.
- Bring your feet, knees, and hips up to 90 degrees. for best results.
- Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position. for best results.
- Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground. for best results.
- Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch. for best results.
- Stay tight and return the working leg to the starting position. for best results.
- Repeat this exercise on the opposite side, alternating until the set is complete. for best results.