Stability Ball Deadbug
The stability ball deadbug is a core anti-extension exercise that uses an exercise ball between the hands and knees to create irradiation and maintain tension. It targets the abdominals while challenging the hip flexors and shoulders as opposite limbs are lowered in a controlled manner.
How to do it
- Lie on your back and hold an exercise ball between your hands and knees with your arms and hips at 90 degrees.
- Brace your core and slowly lower one leg and the opposite arm toward the ground.
- Keep your lower back pressed to the floor throughout the movement.
- Return to the starting position and repeat on the other side.
- Continue alternating for the desired number of repetitions.
Form cues
- Press your lower back flat into the floor.
- Squeeze the ball gently between your hands and knees.
- Lower opposite arm and leg with control.
- Breathe out as you extend, and in as you return.
Breathing: Exhale steadily as you extend your arm and leg outward, and inhale as you return to the starting position.
Common mistakes
- Arching the lower back away from the floor, which strains the lumbar spine and reduces core activation.
- Rushing through the movement using momentum, which bypasses the deep stabilizing muscles.
- Dropping the arm and leg too low before building enough core strength, leading to a loss of form.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 60 s
Lose weight
3 sets × 10–12 reps per side, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps per side, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort during the movement, ease off and reduce your range of motion or consult a fitness professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my lower back keeps lifting off the floor?
Reduce your range of motion by only lowering your arm and leg halfway until your core strength improves.
How often can I do stability ball deadbugs?
You can safely include this exercise 2 to 3 times per week as part of your core or full-body routine.
Why is the ball necessary for this exercise?
The ball creates full-body tension through irradiation, helping you engage your core muscles more effectively.