Dead Bug
A coordination-focused core exercise that trains stability while the limbs move independently.
How to perform it
- Lie on your back with arms reaching toward the ceiling and knees bent to 90 degrees.
- Slowly extend one arm and the opposite leg toward the floor.
- Keep your lower back pressed flat against the ground throughout.
- Return to the start and repeat on the other side.
Coaching cues
- If your lower back lifts off the floor, the range is too big
Sets and reps
3 sets of 8 per side
Where you'll see this exercise
- 12 Bodyweight Strength Exercises for Soccer Players
- Core Strength for Soccer: Anti-Rotation Training Explained
Browse the full exercise library or return to the Strength Training for Soccer Players guide.