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Dead Bug
A back-friendly core drill — extend opposite arm and leg under control.
bodyweightbeginnerFilm: side
AI form check · side view
Muscles worked
Abdominals
Obliques
PrimarySecondaryStabilizer
Recording tips
- Film from the side at hip height.
- Keep the whole body in frame — hands to feet.
- Move slowly so each opposite reach is clear.
- Keep it under ~30 seconds.
Better lighting and a full body in frame give the AI a more accurate score.
Faults the AI detects
Lower back liftingFix
Keep your low back pressed into the floor as you extend — shorten the range if it lifts.
Rushing the reachWatch
Slow down — the control is the point. Pause briefly at full extension.