- Movement focus
- Trunk control before longer levers
- Equipment
- Floor space; no training equipment required
Set yourself up.
- Choose a clear floor space where you can lie on your back.
- Start with your knees bent and both feet on the floor.
- Find a comfortable trunk position and keep your breathing easy.
How to do dead bug · alternating march.
- Start on your back with bent knees and feet on the floor.
- Keep your pelvis steady as you lift one foot a short distance, then return it slowly.
- Alternate sides through a range you can control without arching or twisting.
Use a smaller lift when your trunk starts to move.
Let control guide the choice.
Watch what changes when a foot leaves the floor. If your pelvis starts to move or your back arches, reduce the height of the lift. The longer opposite-arm-and-leg reach is another option, not a required destination.
In the Foundations framework, Stabilize creates a starting point for movement control. The goal of this lesson is a repeatable trunk position while the task changes. More reach only has a purpose when you can keep that position.
Which variation fits you?
These are options within one movement family. Choose around your starting point and individual goal, with range, resistance, and support tailored to you. A higher difficulty is not a requirement for everyone.
Dead bug · supported control
- Lie on your back with knees bent and feet on the floor. Rest your arms by your sides.
- Exhale gently and find a comfortable, steady trunk position without forcefully flattening your back.
- Maintain that position while breathing, then fully relax between holds.
Coaching cue: Keep breathing; tension should not require holding your breath.
Dead bug · alternating march
- Start on your back with bent knees and feet on the floor.
- Keep your pelvis steady as you lift one foot a short distance, then return it slowly.
- Alternate sides through a range you can control without arching or twisting.
Coaching cue: Use a smaller lift when your trunk starts to move.
Dead bug · opposite arm and leg
- Lie on your back with hips and knees bent, arms reaching upward.
- Slowly reach one arm and the opposite leg away while keeping the trunk quiet.
- Return to the start and alternate sides; shorten the reach if control changes.
Coaching cue: Reach only as far as you can control.
Read the dose in your program.
A technique guide explains the movement. Your program supplies the amount: sets, repetitions or hold duration, tempo, and rest. Use the dose assigned to the selected variation; a held position and a moving repetition need different instructions.
In the Foundations approach, progress can mean steadier control, a different range, a longer hold, or a suitable change in resistance. Record your response, including fatigue and discomfort, before deciding whether the next variation fits. A new or worsening pain concern calls for an assessment rather than a harder exercise.
See how these instructions fit together in the Clinic patient access.
Common questions.
What is the simplest option in this guide?
The supported control hold keeps both feet on the floor. Practice a comfortable, steady trunk position while breathing, then fully relax between holds.
How far should I reach my arm and leg?
Use only the range you can control without arching or twisting. Shortening the reach is one of the adjustments built into the Foundations instructions.
Should I flatten my back as hard as possible?
No. The supported variation asks you to find a comfortable, steady position without forcefully flattening your back. Breathing remains part of the task.
Prepared from the Foundations working exercise catalog, the Foundational 4 and Prime 4 progression framework, and the working manifesto. The broader framework may include additional variations and accessory work. This guide is general education and has not yet received clinical review.
Demonstration videos and personalized exercise instructions are provided within assigned member programs. These public guides introduce selected movement options.