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Four Low-Back Stability Exercises: Bridges, Dead Bug, Side Plank

Four Low-Back Stability Exercises: Bridges, Dead Bug, Side Plank — video by Rehab Science Play · 9:51

Video by Rehab Science on YouTube · Open on YouTube

An orthopaedic physical therapist teaches four exercises for low-back control: a bridge pushing out into a loop band, a marching bridge, a modified dead bug with slow leg lowers, and an offset side plank, with sets, reps and how to progress. Good for building steady control of the spine.

  • 10 min
  • Beginner
  • Low impact (no jumping)
  • resistance band, mat
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Step by step 7

Tap a time to watch that step in the video.

  1. Why stability: a very flexible low back is often aggravated by stretching, so build muscle control instead. 0:18
  2. Banded bridge: loop band around the knees, arms by your sides, push out into the band and bridge up slowly. 1:42
  3. Do these daily, or every other day if sore: about 3 sets of 10 to 20, stopping short of any pain. 2:49
  4. Marching bridge: hands on your pelvis, bridge up, then lift one foot at a time without letting the pelvis drop. 3:17
  5. Modified dead bug: legs in tabletop, hands on the pelvis, lower one leg at a time without your back arching. 5:06
  6. Harder dead bug: straighten the leg out as the opposite arm reaches overhead, only if you keep control. 6:47
  7. Offset side plank: on your forearm, top foot in front of the other, lift and hold, working up to 30 seconds. 7:21

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

Form cues from the coach

  • Push your knees out into the band and keep it under tension through every bridge
  • On the marching bridge keep your hands on your pelvis and stop it dropping as each foot lifts
  • In the dead bug keep your back's small natural curve and don't let it arch as the leg lowers

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadoffset side plank on the forearm
  • Elbows movesforearm side plank
  • Lower back movesholding the pelvis level in bridges, dead bug
  • Hips movesbanded and marching bridges, dead bug leg lowers
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Short side-plank holds (even 5 s); dead bug with legs only before adding arms

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 Rehab Science; 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