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Dead Bug With Band Pulldown
- 1 - Anchor a resistance band securely above and slightly behind your head, then lie on your back with the band handles or ends in both hands.
- 2 - Bring your hips and knees to 90 degrees, keep your arms extended toward the anchor point, and gently press your lower back into the floor.
- 3 - Brace your core and pull the band down until your arms are roughly above your chest or slightly toward your hips, keeping your ribs down.
- 4 - While maintaining band tension, slowly extend one leg toward the floor without letting your lower back arch.
- 5 - Pause briefly, then return that leg to the starting tabletop position with control.
- 6 - Repeat on the opposite side, alternating legs for the desired number of repetitions.
- 7 - Keep your neck relaxed, breathe steadily, and stop the range of motion if you cannot maintain a stable pelvis and lower back.
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