Beginner Exercises: Modified Deadbug – Leg Lower

If you are a complete beginner to exercise and core training this an excellent exercise to start with to learn the principles of proper core training.  By laying on your back you gain extra stability in regards to control because the ground provides you with support.  Also, by laying your arms out to the side you gain addition support by creating additional points of contact to the ground.

A modified deadbug usually comes after someone is taught what it means to maintain a neutral spine, how to breathe in relation to the task at hand, and how to properly brace “core” musculature.

Key Cues

  1. Brace and Breathe
  2. Keep your legs at a 90 degree angle
  3. Lower legs in a controlled manner
  4. Nothing should move except your legs

Common Mistake #1 – Not keeping a 90 degree angle

One of the most common mistakes is failing to keep a 90 degree angle from your thigh to your shins.  Many people with bend their knees to shorten the distance they need to travel in order to reach the ground.

Common Mistake #2 – Arching the Lower Back

Arching the lower back also called (lumbar hyper extension) defeats the purpose of this exercise in it’s entirety.  Here you see my stomach/chest lift off the ground when trying to lower my leg.  This is an example of poor core control.

Basic Principle of Core Training