Resistance Band Upper Body Dead Bug

Muscles worked

Setup

1. Anchor a resistance band to a low point behind your head and lie on your back with your head toward the anchor.
2. Grasp the band with both hands and pull it until your arms are vertical over your chest with significant tension.
3. Lift your legs into a tabletop position with knees bent at 90 degrees and shins parallel to the floor.
4. Press your lower back firmly into the floor to eliminate any gap between your spine and the mat.

How to do it

1. Inhale and slowly lower one leg toward the floor while keeping the other leg and both arms perfectly still.
2. Exhale and use your lower abdominals to pull the leg back to the starting tabletop position.
3. Alternate legs on the next rep while maintaining constant downward tension on the band with your arms.
4. Maintain a slow, controlled tempo, taking roughly 3 seconds for the lowering phase.

Form checklist

• Keep your lower back pressed into the floor at all times; do not let it arch.
• Maintain constant tension on the band to keep the lats and pectorals engaged.
• Do not let your ribs flare upward as the leg lowers toward the ground.
• Keep your neck relaxed and your chin slightly tucked toward your chest.

Pro tips

• Focus on 'knitting' your ribs toward your pelvis to maximize deep abdominal recruitment.
• Imagine you are trying to crush a grape under your lower back throughout the entire set.
• Pull the band slightly outward as you pull it down to increase engagement of the rear deltoids and rotator cuff.

Make it harder

• Perform the movement with straight legs to increase the lever length and the demand on the hip flexors and core.
• Lower the opposite arm toward the floor simultaneously with the leg to increase the coordination and stability challenge.

Frequently asked

What muscles does the resistance band upper body dead bug work?

The resistance band upper body dead bug primarily targets the abs, lats, obliques, and pectorals, and also works the erector spinae as secondary muscles.

What equipment do you need for the resistance band upper body dead bug?

The resistance band upper body dead bug uses resistance band.

Is the resistance band upper body dead bug good for beginners?

The resistance band upper body 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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