Core · Level 1
Dead bug
On your back, extend opposite arm and leg keeping your lower back on the floor.
- Suggested dose
- 3 × 8 rep per side · 30s rest
- Equipment
- No equipment · or · Mat
- Works
- Abs, Hip flexors
- Pattern
- Anti-extension, Anti-rotation
How to do it
- On your back, arms to the ceiling and knees at 90° over your hips.
- Reach one arm back and the opposite leg forward, almost grazing the floor.
- Come back and alternate, without lifting your lower back.
Key points
- Exhale as you extend
- Slow: 3 s per side
Common mistakes
- Arching your back
- Moving fast
Why it helps your tennis
Lower-back stability: 38% of pros have lost tournaments because of their back.
Source: Complete Conditioning for Tennis, ch. 4 and 13
Related exercises
- Single-leg deadliftSingle-leg hinge holding the weight in the opposite hand.
- Push-upsHorizontal push with the body as one block from heels to head.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Half-kneeling shoulder pressOne-arm overhead press with one knee down to stabilize the trunk.