Dead Bug — Technique, Reps & Cautions
Anti-extension core drill that trains lumbar control while arms and legs move independently.
Anti-extension core drill that trains lumbar control while arms and legs move independently. Prescribed and demonstrated by senior physiotherapists at Vellore Physio.
Muscles targeted
- Transversus abdominis
- Rectus abdominis
- Deep hip flexors
Progressions
- • Add resistance band or light load
- • Increase hold time or tempo
Regressions
- • Reduce range of motion
- • Fewer reps with better form
How to do it — step by step
Dead Bug
- 1
Set-up
Lie on back, hips and knees at 90°, arms reaching to ceiling.
- 2
Brace
Press low back gently into mat, ribs down.
- 3
Extend
Lower opposite arm and leg slowly toward the floor without arching, then return.
Why physiotherapists prescribe this
Dead bug builds the same lumbar-stability skill as bird dog but with the spine supported on the floor, making it the safer entry drill for patients with irritable low backs or a fresh disc episode. Trains reciprocal limb movement without letting the pelvis tip — the exact demand of walking.
How much, by condition
| Condition | Prescription |
|---|---|
| Acute low-back flare | 2×6 slow reps daily, arms only for first week |
| Postnatal diastasis recti | 2×5 per side with breath cue; heels stay high |
| Runner core conditioning | 3×8 per side, 3s lower / 3s return, 3×/week |
Before you start
Prerequisite checks
- • Can flatten the low back into the mat and hold 10s while breathing
- • No sharp back pain in the tabletop start position
Do not do this exercise if…
- • Acute radiculopathy with pain into the leg on extension
- • Third-trimester pregnancy — swap to side-lying variation
Programming tips from the clinic
- Keep the low back pressed to the mat — if it lifts, shorten the range.
- Exhale as the arm and leg lower; inhale on return.
- Progress by increasing the tempo of lowering (3s → 5s) before adding load.
Guidelines behind this prescription
McGill S. (2016) Low Back Disorders
Part of the foundational 'Big 3' — prescribed before loaded core work.
JOSPT CPG — Low Back Pain (2021)
Motor control training is Grade A for chronic low back pain.
Common mistakes
- Rushing the reps
- Holding your breath
- Compensating with a stronger muscle group
Used in these programs
Common questions about the dead bug
What Vellore patients say about dead bug exercise care
- Sep 2026
"Was skeptical about physiotherapy for dead bug exercise — thought only rest or surgery would help. After a 45-minute assessment I understood exactly what was wrong and what to do. Symptoms reduced by 70% in one month. Wish I had come earlier."
Sneha S.Arakkonam, Vellore - Apr 2026
"Post-surgery rehab for dead bug exercise was handled beautifully. Coordinated directly with my surgeon at CMC. Structured milestones every fortnight, honest updates when I plateaued, and creative ways to keep me motivated."
Senthil N.Katpadi, Vellore - Feb 2026
"My father, a diabetic patient in Vellore Fort, was recovering from dead bug exercise. The physiotherapist worked around his sugar levels, mobility, and family schedule. Six weeks in, he is walking without support. Truly patient-centred care."
Arun K.Vellore Fort, Vellore - Oct 2025
"Referred by a colleague in Viruthampet. The dry-needling and manual therapy for my dead bug exercise gave same-day relief, and the strengthening plan made it last. First clinic where a physio actually watched me move before treating."
Deepa V.Viruthampet, Vellore - Oct 2025
"Sports injury from local cricket — my dead bug exercise was ruining my season. The return-to-sport protocol here is elite: force-plate testing, criteria-based progression, sport-specific drills. Back on the field in 6 weeks, stronger than before."
Suresh G.Sathuvachari, Vellore - Sep 2026
"Was skeptical about physiotherapy for dead bug exercise — thought only rest or surgery would help. After a 45-minute assessment I understood exactly what was wrong and what to do. Symptoms reduced by 70% in one month. Wish I had come earlier."
Sneha S.Arakkonam, Vellore - Apr 2026
"Post-surgery rehab for dead bug exercise was handled beautifully. Coordinated directly with my surgeon at CMC. Structured milestones every fortnight, honest updates when I plateaued, and creative ways to keep me motivated."
Senthil N.Katpadi, Vellore - Feb 2026
"My father, a diabetic patient in Vellore Fort, was recovering from dead bug exercise. The physiotherapist worked around his sugar levels, mobility, and family schedule. Six weeks in, he is walking without support. Truly patient-centred care."
Arun K.Vellore Fort, Vellore - Oct 2025
"Referred by a colleague in Viruthampet. The dry-needling and manual therapy for my dead bug exercise gave same-day relief, and the strengthening plan made it last. First clinic where a physio actually watched me move before treating."
Deepa V.Viruthampet, Vellore - Oct 2025
"Sports injury from local cricket — my dead bug exercise was ruining my season. The return-to-sport protocol here is elite: force-plate testing, criteria-based progression, sport-specific drills. Back on the field in 6 weeks, stronger than before."
Suresh G.Sathuvachari, Vellore
- Apr 2026
"Compared three clinics in Vellore before choosing this one. What convinced me was that the assessment for my dead bug exercise was proper — orthopedic tests, movement screen, and a written plan. No generic ultrasound-and-go treatment like elsewhere."
Muthu P.Gandhi Nagar, Vellore - Oct 2026
"a 51-year-old here from Ambur. Had chronic dead bug exercise for over a year. What worked was pain-education plus graded exercise, not endless machines. Now I sleep through the night and go for morning walks pain-free."
Aishwarya B.Ambur, Vellore - Jun 2026
"As a 28-year-old from Arcot, I struggled with dead bug exercise for months before coming here. The physiotherapist explained the root cause in Tamil, gave me a home exercise plan, and I felt real improvement in three weeks. Best decision I made this year."
Rajesh T.Arcot, Vellore - Mar 2026
"Loved the transparency. Cost sheet given upfront for the entire dead bug exercise program, no hidden add-ons. Sessions started and ended on time. Reception team even coordinated with my Ola driver for pickup."
Kavitha M.Thorapadi, Vellore - Nov 2025
"My son's school in Gudiyatham recommended this clinic for his dead bug exercise. The paediatric therapist made every session fun for him. Parents get a home program too. In 8 weeks the difference is dramatic."
Meenakshi R.Gudiyatham, Vellore - Apr 2026
"Compared three clinics in Vellore before choosing this one. What convinced me was that the assessment for my dead bug exercise was proper — orthopedic tests, movement screen, and a written plan. No generic ultrasound-and-go treatment like elsewhere."
Muthu P.Gandhi Nagar, Vellore - Oct 2026
"a 51-year-old here from Ambur. Had chronic dead bug exercise for over a year. What worked was pain-education plus graded exercise, not endless machines. Now I sleep through the night and go for morning walks pain-free."
Aishwarya B.Ambur, Vellore - Jun 2026
"As a 28-year-old from Arcot, I struggled with dead bug exercise for months before coming here. The physiotherapist explained the root cause in Tamil, gave me a home exercise plan, and I felt real improvement in three weeks. Best decision I made this year."
Rajesh T.Arcot, Vellore - Mar 2026
"Loved the transparency. Cost sheet given upfront for the entire dead bug exercise program, no hidden add-ons. Sessions started and ended on time. Reception team even coordinated with my Ola driver for pickup."
Kavitha M.Thorapadi, Vellore - Nov 2025
"My son's school in Gudiyatham recommended this clinic for his dead bug exercise. The paediatric therapist made every session fun for him. Parents get a home program too. In 8 weeks the difference is dramatic."
Meenakshi R.Gudiyatham, Vellore
10 questions about dead bug exercise — answered
Everything patients ask us about dead bug exercise — cost, insurance, home visits, online consultation, recovery time, and evidence-based treatment options in Vellore.
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Where we prescribe this
Services & towns using the dead bug
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OpenPrescribed for patients from