Dead Bug with Band Pulldown

strengthencoreactivefront-splits

Content last reviewed: 2026-07-10

Dead Bug with Band Pulldown — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Lie on your back with a resistance band anchored behind your head.
Hold the band with both hands and pull it slightly toward your chest/shoulders.
Bring both knees up so hips and knees are bent around 90°.
Brace your core and keep your lower back gently pressed toward the floor.
Slowly extend one leg forward until it hovers above the floor.
Return that leg to the start position and repeat on the other side.

Form cues

Keep ribs down and avoid arching the lower back
Move slowly; the band should make your core resist extension
Keep shoulders relaxed and arms steady
Exhale as the leg reaches away

Dosage

3 × 10 reps per side

Frequency: 2–3×/week
Volume: 2–3 sets × 6–10 reps per side.

Muscles worked

rectus abdominis — anatomical illustration — rectus abdominisAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

core stabilizers — anatomical illustration — core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

obliques — anatomical illustration — obliquesAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hip flexors — anatomical illustration — hip flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

latissimus dorsi — anatomical illustration — latissimus dorsiAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: rectus abdominis, core stabilizers, obliques, hip flexors, latissimus dorsi

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