Vidéos
Instructions
- Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
- Loop the resistance band around both feet and hold the ends firmly in your hands.
- Engage your core and press your lower back into the floor.
- Slowly extend one leg and the opposite arm toward the ground while maintaining tension in the band.
- Return to the starting position and alternate sides.
Technical Tips
- Keep your lower back flat against the floor throughout the movement.
- Move slowly and with control to maximize core engagement.
- Do not let the extended leg or arm touch the floor.
Breathing Tips
- Inhale as you prepare at the starting position.
- Exhale slowly while extending the arm and leg.
- Inhale as you return to the starting position.
Restrictions médicales
- Lower back injuries
- Hip flexor strain
- Recent abdominal surgery
The Banded Deadbug is a core stability exercise that enhances abdominal strength and coordination through controlled, opposing limb movements. By incorporating a resistance band, the challenge to the deep core muscles is increased, promoting better spinal alignment and neuromuscular control. This variation of the traditional Deadbug is particularly effective for improving posture, reducing lower back discomfort, and building foundational strength for compound lifts. It is commonly used in functional training, rehabilitation programs, and athletic conditioning to reinforce movement integrity and core resilience. The Banded Deadbug can be scaled in intensity and is suitable for individuals progressing from basic core exercises to more advanced anti-extension work. Its unilateral nature also helps to identify and correct muscular imbalances, making it a valuable addition to any balanced training program.
What muscles does the Banded Deadbug work?
The Banded Deadbug primarily targets the abdominal muscles, especially the deep core stabilizers, while also engaging the obliques and lower back for added spinal support.
Is the Banded Deadbug good for back pain?
Yes, the Banded Deadbug can help alleviate lower back pain by strengthening the core muscles that support spinal alignment and stability.
How many reps of Banded Deadbug should I do?
Start with 8–12 controlled reps per side, focusing on maintaining form and core engagement throughout the movement.
Do I need a specific type of resistance band for Banded Deadbugs?
A light to medium loop resistance band is ideal for Banded Deadbugs, providing enough tension without compromising form.
Can beginners perform the Banded Deadbug?
Beginners can perform the Banded Deadbug with a light resistance band, ensuring they master core engagement and breathing before increasing difficulty.