Banded Lower Body Dead Bug
Description
The banded lower body dead bug is a core stability exercise that adds band resistance to the legs in a dead bug position. The band increases the demand on the deep abs to maintain a neutral spine.
Equipment Required
Banded Lower Body Dead Bug Instructions
- Lie on your back with a resistance band looped around the soles of both feet.
- Hold the band ends in your hands by your hips.
- Lift both legs to a 90 degree position with knees bent over hips.
- Brace the core and press the lower back firmly into the floor.
- Extend one leg out straight against the band tension.
- Keep the lower back pinned as the leg extends.
- Pull the leg back to 90 degrees with control.
- Repeat with the opposite leg, alternating sides for all reps.
Banded Lower Body Dead Bug Form & Visual
Banded Lower Body Dead Bug Benefits
- Trains deep core stability with band tension.
- Strengthens the abs to resist anterior pelvic tilt.
- Joint friendly back rehab option.
- Improves lumbo pelvic control.
- Carryover to athletic core control.
- No floor pounding or impact required.
Banded Lower Body Dead Bug Muscles Worked
- Rectus abdominis
- Hip flexors
- Quadriceps
- Obliques
Banded Lower Body Dead Bug Variations & Alternatives
- Dead Bug
- Bird Dog
- Hollow Body Hold
- Reverse Crunch
