Reps Only exercise

Banded Dead Bug form, muscles worked, and workout tracking

The banded dead bug is an anti-extension core exercise in which a resistance band held overhead or anchored behind you adds constant tension while the opposite arm and leg extend, targeting the rectus abdominis, transverse abdominis, and deep spinal stabilizers. Lifters use it to build lumbopelvic control and resistance to lower-back arching, making it a staple in warm-ups, rehab programs, and accessory core work for heavy squatters and deadlifters.

Banded Dead Bug illustration

How to do Banded Dead Bug

  1. 1Anchor a band at floor level behind your head, lie on your back, and hold the band with arms extended straight up over your chest.
  2. 2Lift your knees over your hips with shins parallel to the floor, and press your lower back gently into the ground.
  3. 3Exhale and brace as you slowly extend one leg toward the floor while the band tries to pull your arms overhead.
  4. 4Do not let your lower back arch off the floor or your ribs flare as the leg lowers.
  5. 5Inhale as you return the leg to the start under control, then repeat on the other side, alternating with deliberate tempo.

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Track Banded Dead Bug in Plates

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