How to do the Banded Dead Bug
Step by step
- Lie on your back and hold a band anchored behind your head with both hands, arms up.
- Lift your knees over your hips, bent about 90 degrees, keeping tension on the band.
- Press your lower back gently into the floor and brace your core.
- Slowly extend one leg out straight while keeping the band tension steady.
- Return that leg and repeat with the other, alternating slowly.
The thing people get wrong
Keep your lower back pressed flat to the floor the whole time. If it lifts or arches as the leg extends, shorten the range.
Coaching cue
Hold steady pull on the band with straight arms so only the leg moves.
Make it easier or harder
- Easier: Extend the leg only halfway, or drop the band and do a plain dead bug.
- Harder: Lower the extended leg closer to the floor and pause there.
Muscles worked
- Primary: Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.