Move · Videos · Technique · 9 min

Dead Bug: Brace With a Neutral Spine

Dead Bug: Brace With a Neutral Spine — video by Squat University Play · 8:38

Video by Squat University on YouTube · Open on YouTube

A physical therapist explains why he doesn't cue flattening the back in the dead bug, then teaches it with a hand under the low back, building from leg-only moves to loaded versions.

  • 9 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 9

Tap a time to watch that step in the video.

  1. Why not 'flatten your back': keep the low back's slight natural curve and brace, rather than drawing in. 0:30
  2. Flattening the back also flexes the spine, which can aggravate flexion-sensitive back pain. 1:50
  3. Set-up: lie on your back, one hand under your low back, the other fingers at the side of your waist. 2:38
  4. Take a breath that widens your waist into your fingers, then brace before any limb moves. 3:11
  5. Leg reaches: kick one leg out slowly and back without losing the curve, 5–10 each side. 3:39
  6. Opposite arm and leg: reach out together, hand still under the low back, about 5 each side. 4:06
  7. Progression: both arms up, reaching opposite arm and leg with no hand under the back. 5:12
  8. Harder: hold a weight above your chest and move only the legs, about two sets of 10. 5:38
  9. Harder still: a band around the feet, arms up, reaching opposite arm and leg against it. 6:01

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Slide a hand under your low back to keep its natural slight curve
  • Breathe in so your waist widens to the sides, then brace before any limb moves
  • Reach the opposite arm and leg out slowly without your back pressing down or arching

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesreaching an arm overhead
  • Lower back movesholding a neutral spine as arms and legs move
  • Hips movesdead bug leg kicks out and back
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Start with leg-only kicks and a hand under the low back; add arms later

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Squat University; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety