SHIFT Fit
Dead bug
Dead bug: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Lie on your back with hips and knees bent. Gently press your lower back towards the floor, then slowly reach the opposite arm and leg away without letting your back lift.
- Keep it controlled enough that you could stop the rep cleanly at any point.
Equipment
- none
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 minutes | none |
| advanced | 5 minutes | none |
| standard | 4 minutes | none |
Safety and comfort
- What it should not feel like: lower-back pain or your back peeling off the floor
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.