Dead Bug (Lateral Variation)

Muscles Worked

Primary

Obliques

Quick Cues

1

Lie on your back

2

Reach arm and leg to same side

3

Keep lower back pressed down

4

Alternate sides

Equipment Needed

Bodyweight

Lie on your back with arms extended toward the ceiling and knees at 90 degrees.
Press your lower back firmly into the floor.
Extend your right arm and left leg out to the side at an angle instead of straight.
Return to the starting position.
Repeat on the opposite side.
Keep your lower back glued to the floor throughout.
Alternate sides for the desired number of repetitions.

Common Mistakes

Letting the lower back arch off the floor

Moving the limbs too quickly

Not maintaining core engagement throughout

Pro Tips

Add a lateral reach with your arms for oblique engagement

Keep your lower back glued to the floor as you move laterally

This variation adds anti-rotation demands to the standard dead bug

Your Progress

Variations

Standard Dead Bug

Pallof Press

Side Plank