Straight Leg Dead Bug Overview
The straight leg dead bug exercise is a variation of the dead bug and an exercise used to strengthen the abdominal muscles.
The dead bug exercise gets its name because when performed you look like a dead bug on its back with its limbs in the air.
The straight leg variation will provide a slightly greater challenge than its bent leg counterpart as you’ll have to fight to keep your legs straight during the movement.
Straight Leg Dead Bug Instructions
- Set up in a supine position with your legs straight, hips flexed, and arms reaching towards the ceiling.
- Lower the opposite arm and leg as you exhale.
- Return back to the starting position and repeat on the opposite side.
- Repeat for the desired number of total repetitions.
Straight Leg Dead Bug Tips
- Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath.
- Move slowly but methodically. The goal is control within space, not simply completion of repetitions.
- Ensure that you exhale as the arm moves overhead and the leg extends. The goal is to keep the ribs down and prevent the lower back from hyperextending.
- If you can’t maintain a neutral spine while moving the arm and leg simultaneously, then begin with just the arms or legs by themselves. Only incorporate more elements when you’ve mastered control of the individual components.