Wall Press 90/90 Extension Overview
The wall press 90/90 extension is a variation of the dead bug and an exercise used to strengthen the muscles of the core through stabilization.
The wall press 90/90 extension is a good exercise to use to help you progress to a full dead bug exercise variation.
Wall Press 90/90 Extension Instructions
- Setup in a supine position with your legs in a 90/90 position (90 degree bend at the hips and knees) and your arms overhead pressing into a wall.
- Extend one leg while you exhale.
- Return back to the starting position and repeat on the opposite side.
- Repeat for the desired number of total repetitions.
Wall Press 90/90 Extension 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 leg moves into extension. The goal is to keep the ribs down and prevent the lower back from hyperextending.
- With all wall press variations, always start with the shortest lever first to make sure the lumbar spine stays neutral. In other words, utilize the heel tap then progress to the 90/90 extension and finally the straight leg version.