Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBands
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Lower Body Band Resistance Dead Bug Overview

The lower body band resistance dead bug is a variation of the dead bug and an exercise used to strengthen the muscles of the core.

One would use the lower body band resistance dead bug as a progression from the bodyweight variation of the dead bug.

The band provides accommodating resistance for the hip flexor and lower abdominals. The closer you get to a full contraction, the more tension will be placed on the target muscle groups.

Lower Body Band Resistance Dead Bug Instructions

  1. Attach a band to a rack and set up in a supine position with your legs in a 90/90 position (90 degree bend at the hips and knees) and your arms reaching towards the ceiling.
  2. Loop the band around one of your feet and keep the hip flexed and toes pulled up (dorsiflexed) throughout the duration of the set.
  3. Extend the opposite arm and leg simultaneously as you exhale.
  4. Repeat for the desired number of total repetitions on both sides.

Lower Body Band Resistance Dead Bug Tips

  1. Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath.
  2. Move slowly but methodically. The goal is control within space, not simply completion of repetitions.
  3. Ensure that you exhale as the arm moves overhead and the leg extends. The goal is to keep the ribs down and prevent the lower back from hyperextending.
  4. If you can’t maintain a neutral spine while moving the arm and leg simultaneously, then begin with just the arms or legs by themselves. Only incorporate more elements when you’ve mastered control of the individual components.