Dead Bug with Posterior Pelvic Tilt

strengthencoreintermediateCore / pelvic control

Content last reviewed: 2026-07-06

Dead Bug with Posterior Pelvic Tilt — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Lie on your back with arms reaching up and knees stacked over the hips, shins level.
Pin the low back flat and keep the ribs down.
Brace gently, then reach the opposite arm and leg away from each other.
Move slowly, keeping the low back flat the entire time.
Return without arching and repeat on the other side.

Form cues

Low back stays flat — that limit sets how far you extend
Move slowly and with control, exhaling as you reach
Return the limbs without letting the back pop up

Dosage

Frequency: daily
Volume: 2–3 sets × 6–8 reps each side
Tempo: slow
Stop extending the moment the back arches.

Muscles worked

abdominals — anatomical illustration — abdominalsAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

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

Strengthens: abdominals, iliopsoas

Target muscles

Abdominals Iliopsoas

Abdominal Trunk Curl Formation of the Short Foot Thera-Band Kicks (Dynamic Reflexive Stabilization)Isometric Neck Flexion Sphinx & Prone Hip Extension (Restore Lumbar Curve)Scapular Depression (Elevated Shoulder)