How to do Dead Bug Hold
On the floorHoldBoth sidesAdvanced
Dead Bug Hold is a on the floor stretch for your shoulders, hips and quadriceps. Do it on one side, then switch.
Step by step
- 1Lie on your back with legs extended and arms straight above your head.
- 2Engage your core.
- 3Raise one arm toward the ceiling while bending the opposite knee to bring it over your hip.
- 4Lift the other arm and leg slightly off the floor and hold.
What you should feel
Keep your back heavy on the floor.
Form tips
- Keep hips square. Press your lower back into the floor.
- Breathe out slowly… feel your belly gently firm.
- Steady and still… nothing rushed.
Make it easier
If your lower back lifts, bend your right knee and rest that foot down.
Coming out of it
Lower your arm and leg… and rest flat on the floor.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Dead Bug Hold with a coach
In BendEase, a voice coach talks you into Dead Bug Hold, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your shoulders and hips.
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