Dead Bug w/ Stability Ball Hold
Dead Bug w/ Stability Ball Hold is a unilateral core and mobility exercise training the hip, shoulder, and lumbar spine across the sagittal plane, using Stability Ball.
- Laterality
- Unilateral
- Planes
- Sagittal
- Equipment
- Stability Ball
- Primary joints
- Hip · Shoulder · Lumbar Spine
Demo video
01
How to perform it
- 1Lie on your back with knees bent and feet flat, pressing your lower back gently into the floor while holding a stability ball between your knees or thighs. Perform controlled dead bug movements — extending one arm overhead and the opposite leg out simultaneously while maintaining ball squeeze and spinal position. Exhale fully as you extend to encourage deep core engagement and prevent rib flare. Avoid letting your lower back arch off the floor — the goal is total tension between the ball squeeze and your braced trunk.
02
Training profile
Joints
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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