Frames from Coach Cole's demo in the Corebound videos.
Setup
Lie on your back with your arms pointing straight up and your knees bent at 90 degrees over your hips. Gently press your lower back into the floor.
Step by step
- Lower back pressed into the floor.
- Opposite arm and leg move slowly.
- Exhale as you reach.
Cole's tip
Breathe out as you reach. A long exhale helps keep your lower back pressed into the floor.
Common mistakes
- Lower back arching off the floor.
- Rushing the reps.
- Holding your breath.
Make it easier or harder
Easier option
Move only the legs.
Harder option
Full extension dead bug.
Variations in the programs
Dead Bug
In Calisthenics
- Lower back glued to the floor
- Reach opposite arm and leg long
- Exhale fully on every rep
Easier: Bent-knee heel tap · Harder: Slower 3-second reach
Safety
- Shorten the reach if your lower back lifts off the floor.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
