Execution
How to do it
- 01
Lie on your back, lower back on the floor, knees over your hips bent at 90°, arms reaching toward the ceiling.
- 02
Gently tighten your stomach without holding your breath.
- 03
Slowly lower one arm and the opposite leg toward the floor, without resting them, keeping your lower back down.
- 04
Return to the centre and alternate sides.
Letting your lower back lift off the floor. To make it easier, start with your feet on the floor.
Sources: ACE — Supine Dead Bug. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It rounds out the workout without replacing any of the four main strength anchors.
In a very short workout, being an accessory means it can be removed before a push, a pull, a knee-dominant movement or a hinge.
Real requirements
Configurations kept genuinely separate
Bodyweight
6–10 repetitions- Equipment
- Bodyweight
- Supports and space
- enough usable floor space
- Setup
- 30 s
- Planned work
- 70 s
- Planned rest
- 60 s
- Planned sets
- 1–3
- Complete budget
- 120–380 s