Resistance Band Anti Rotation Dead Bug

Muscles worked

Setup

1. Anchor a resistance band to a power rack about 6-12 inches off the floor.
2. Lie on your back perpendicular to the anchor point, far enough away to create tension in the band.
3. Grasp the band with both hands and hold it directly over your chest with arms fully extended.
4. Raise your legs into a tabletop position with knees and hips bent at 90 degrees, pressing your lower back firmly into the floor.

How to do it

1. Inhale and brace your core, ensuring the band stays perfectly centered over your sternum to resist the sideways pull.
2. Exhale as you slowly lower one leg toward the floor, extending it fully while keeping the other leg and your arms perfectly still.
3. Inhale as you return the leg to the tabletop position with a controlled tempo.
4. Repeat the movement with the opposite leg, alternating sides while maintaining the anti-rotation tension in your arms.

Form checklist

• Keep your lower back pressed into the floor; do not let it arch as the leg lowers.
• Maintain the band directly over your chest; do not let the resistance pull your arms toward the anchor.
• Move your legs slowly and under control to maximize time under tension.
• Keep your neck neutral and shoulders packed down away from your ears.

Pro tips

• Focus on 'crushing' the floor with your spine to maximize transverse abdominis and oblique engagement.
• Actively pull the band slightly away from the anchor to create a 'pre-tension' that fires up the lateral core before you even move your legs.

Make it harder

• Increase the distance from the anchor point to create more lateral resistance.
• Perform the movement with straight legs throughout the entire range of motion to increase the lever arm.

Frequently asked

What muscles does the resistance band anti rotation dead bug work?

The resistance band anti rotation dead bug primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the resistance band anti rotation dead bug?

The resistance band anti rotation dead bug uses resistance band.

Is the resistance band anti rotation dead bug good for beginners?

The resistance band anti rotation dead bug is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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