Library / Core
Controlled Contralateral Dead Bug
Bodyweight · Core · Isolation
CoreAbs Hip Flexors Joint friendly
Default prescription & biomechanics
- Primary muscles
- Core, Abs
- Secondary muscles
- Hip Flexors
- Equipment
- Bodyweight
- Movement pattern
- Core (Static force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Lie on your back with arms vertical and knees bent at 90 degrees, pressing your lower back firmly into the floor.
- Slowly extend your opposite arm and leg toward the floor while exhaling completely.
- Never allow an arch to form under your lower back.
Joint & safety considerations
No specific joint contraindications are flagged for Controlled Contralateral Dead Bug. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Kneeling Rope Cable Crunch | Cable swap | Cable |
| Bench or Floor Reverse Crunch | Same movement pattern | Bodyweight |
| Gymnastic Hollow Body Hold | Same movement pattern | Bodyweight |
| Hardstyle RKC Plank | Same movement pattern | Bodyweight |
| Roman Chair / Captain's Chair Leg Raise | Same movement pattern | Bodyweight |
| Ab Wheel or Barbell Rollout | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.