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Band: Resisted Lower Body Dead Bug

Intermediate
Equipment
Abs
Abs
Abs
Abs
Equipment
Bench
Bench
Bench
Bench
Exercise Type
Strength
Mechanics
Compound
Force Type
Isometric

The Band-Resisted Lower Body Dead Bug is a progression of the classic dead bug core exercise. This variation specifically emphasizes hip flexor strength and deep abdominal control by adding band tension to the lower body.

It’s a smart, low-impact movement ideal for developing motor control, core stability, and anti-extension strength—especially for athletes or anyone recovering from lower back issues.

Key Benefits:

  • Strengthens lower abs and hip flexors
  • Promotes proper breathing and rib positioning
  • Teaches spinal control under dynamic movement
  • Perfect for warm-ups, rehab, or core-specific days
  • Helps eliminate lower back overextension during leg movements
  1. Anchor a resistance band to a sturdy rack or pole at floor level.
  2. Lie on your back with knees bent at 90 degrees and hips also at 90° (tabletop position).
  3. Loop the band around one foot, keeping that hip flexed and the toes pulled toward your shin.
  4. Raise both arms straight toward the ceiling.
  5. Exhale and extend the opposite arm and leg simultaneously, keeping your lower back in contact with the ground.
  6. Inhale as you return to the starting position.
  7. Alternate sides or complete all reps on one side before switching.
  • 🌬️ Breathe with intention—exhale during each reach to engage your core properly.
  • 🧠 Focus on control, not speed. Move slowly and keep your spine stable.
  • 🧍 Your ribs should stay down—don’t let your back arch as the leg lowers.
  • 🪛 Can’t maintain spinal position? Start with only arms or only legs until you gain better control.
  • 🔁 Keep the toes dorsiflexed to engage the lower leg and hip properly.
  • 📏 Use a light band at first—the goal is precision, not max resistance.

💪 The band-resisted dead bug is a master-level core drill for building control, coordination, and real-world core strength. Add it to your routine and lay the foundation for stronger, safer movement. 🚀

Gym Mates