Unilateral Dead Bug

Instructions

1. Lie on your back with both knees bent to about 90 degrees and both hips bent to about 90 degrees so your legs are in tabletop.

2. Place a foam roller between one hand and the thigh of the same side.

3. Press the hand and thigh into the foam roller firmly to create an isometric hold.

4. Keep your core lightly engaged and gently flatten your low back toward the floor.

5. Slowly move the opposite arm and opposite leg away from each other.

6. Reach the free arm overhead while extending the free leg out in front of you.

7. Pause briefly at the end of the movement.

8. Bring the free arm and leg back to the starting position.

9. Repeat for the prescribed number of reps, then switch sides.

Common Compensations

• Do not let your low back arch off the floor.

• Do not stop pressing the hand and thigh into the foam roller.

• Do not move the free arm or leg so far that you lose core control.

• Do not shrug your shoulders or tense your neck.

• Do not rush the movement.

• Do not let the tabletop position collapse as you return.

Extra Info

• You should feel this mostly in your abdominals and deep core muscles.

• You may also feel the hip flexors and shoulder muscles working, especially on the side pressing into the foam roller.

• The foam roller press helps increase trunk stability and makes it easier to feel your core working.

• Smaller, slower movements are usually better than bigger movements with a low-back arch.

• You should not feel sharp pain in your low back, neck, shoulders, or hips.