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Exercises

Dead Bug with Band Pulldown

strengthencoreadvancedactivefront-splitsCore / pelvic control

Content last reviewed: 2026-07-18

2 × 10 reps per side

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

How to do it

  1. Inspect the resistance band and secure it to a stable, purpose-built anchor behind your head.
  2. Lie on your back outside the band's recoil path, hold it with both hands and pull the arms to a fixed position above the chest.
  3. Bring both knees up so hips and knees are bent around 90°.
  4. Gently brace while keeping the ribs and pelvis in the same comfortable position.
  5. Keep the arms still and slowly extend one leg only as far as you can prevent the ribs from flaring or the lower back from arching.
  6. Return that leg to the start position and repeat on the other side.

Form cues

  • Keep the neck relaxed and breathe continuously, exhaling as the leg reaches away.
  • Use a shorter leg lever or remove the band if control is lost.
  • Stop if the anchor shifts, the band is damaged or the movement causes lower-back or hip pain.

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

Part of a program

Part of Lower-Body Posture Reset

This exercise is one move. Lower-Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.

  • Sequenced & dosed — the right exercises, in the right order, at the right volume.
  • Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
  • Personalized — built around the specific limiter actually holding you back.
  • Tracks your progress — see what's working and adjust over time.

Week 1: 3 sessions · ~15 min each

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