Straight Leg Dead Bug
Description
The straight-leg dead bug is a harder dead bug variation where you extend each leg fully straight (rather than keeping a 90-degree knee bend) during the lowering phase. The straight leg creates a longer lever, increasing anti-extension core demand.
Equipment Required
Straight Leg Dead Bug Instructions
- Lie on your back. Arms extended toward the ceiling. Legs raised with knees at 90 degrees.
- Press your lower back into the floor. Brace your core.
- Slowly extend your right leg fully straight forward, lowering it toward the floor.
- Keep your left knee at 90 degrees.
- Return your right leg to start.
- Extend your left leg straight.
- Maintain lower back contact with the floor throughout.
- Aim for 8 to 12 reps per side.
Straight Leg Dead Bug Form & Visual
Straight Leg Dead Bug Benefits
- Increased anti-extension demand from straight legs
- Harder than standard dead bug
- Builds deep core stability
- No equipment needed
- Progressive from standard dead bug
- Excellent for lower back health
Straight Leg Dead Bug Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Hip flexors
- Obliques
Straight Leg Dead Bug Variations & Alternatives
- Dead Bug (bent knee)
- KB Dead Bug
- Band Dead Bug
- Dead Bug with Ball
- Hollow Body Hold
