Core and lower back
5 Dead Bug variations, from gentlest to strongest
Also called dead bug exercise, dead bug core, supine limb lowering.
Moving the arms and legs while the trunk stays completely still, which is most of what a back does during an ordinary day. It asks nothing of the spine, because the spine does not move.
Start here
The list runs from the most supported version to the most demanding. Dead Bug: Arms Only is the one to begin with. Start with arms only. Harder is not better here: the whole point is keeping your lower back quiet, and adding the legs too early is what makes people feel this in their back instead of their abdomen.
Every version in the library
1 · Stability / Core · 30 to 60 seconds
Dead Bug: Arms Only
The most accessible dead bug: arms-only movement with stable legs places virtually no demand on your lower back while teaching your core how to stabilise.
Make it work for you: Reduce range
2 · Stability / Core · 30 to 60 seconds
Dead Bug: Bent Knee
A gentler version that significantly reduces the demand on your lower back, making core anti-extension training accessible while still building meaningful motor control.
Make it work for you: Arms only. Supine March. Pillow under head
3 · Stability / Core · 30 to 60 seconds
Dead Bug: Block Between Knees
Adds inner thigh activation to improve pelvic stability during limb movement, helping create a more balanced and controlled foundation for your core.
Make it work for you: Bent knee
4 · Stability / Core · 30 to 60 seconds
Dead Bug: Supine March
A very accessible entry point for core training: alternating gentle foot lifts builds anti-extension motor control with minimal demand on your spine.
Make it work for you: Pillow under head
5 · Stability / Core · 30 to 60 seconds
Dead Bug: Classic
Trains your core to prevent your lower back from arching as you lower your limbs, building the anti-extension control that protects your spine during reaching and lifting.
Make it work for you: Bent knee. Arms only. Pillow under head
Which version should I choose?
| Version | Support | Best if | Not this one if |
|---|---|---|---|
| Dead Bug: Arms Only | None | You are starting out, or your back flares easily | It feels like nothing at all after a week |
| Dead Bug: Bent Knee | None | Arms only feels controlled and you want more | Your back lifts off the floor |
| Dead Bug: Block Between Knees | One block | You lose track of where your legs are | Gripping the block causes hip or groin pain |
| Dead Bug: Supine March | None | You want a rhythm rather than a hold | You cannot keep the pelvis still while alternating |
| Dead Bug: Classic | None | You can extend one arm and the opposite leg without arching | You are still finding the smaller versions difficult |
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.