Exercise guide
Dead Bug With Stability Ball
- Intermediate
- Compound
- Rep-based
- Waist
This variation enhances core stability and coordination by requiring you to maintain constant tension against a stability ball while moving opposite limbs. It effectively targets the deep abdominals and obliques by challenging your ability to resist spinal extension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your arms extended toward the ceiling.
- Lift your legs into a tabletop position with knees bent at 90 degrees.
- Place a stability ball between your knees and your palms, pressing firmly to hold it in place.
How to do it
- Inhale to prepare, then exhale as you slowly lower your right arm and left leg toward the floor simultaneously.
- Keep the left hand and right knee pressing firmly into the stability ball to keep it from moving.
- Inhale as you slowly return the arm and leg to the starting position.
- Repeat the movement on the opposite side (left arm and right leg) in an alternating fashion.
Form checklist
- Keep your lower back pressed firmly into the floor throughout the entire movement.
- Maintain constant pressure on the ball with the stationary limbs.
- Move with a slow, controlled tempo (2 seconds down, 2 seconds up).
- Do not allow your ribs to flare or your back to arch as your limbs descend.
Pro tips
- Actively 'crush' the ball between your stationary hand and knee to maximize tension in the deep transverse abdominis.
- Focus on the mind-muscle connection by imagining you are pulling your belly button toward your spine.
Make it harder
- Add a 3-second isometric hold at the bottom of the movement when the arm and leg are hovering just above the floor.
- Increase the range of motion by lowering the limbs closer to the floor without losing lower back contact.
Frequently asked
- What muscles does the dead bug with stability ball work?
- The dead bug with stability ball primarily targets the abs and obliques, and also works the erector spinae, hip flexors, and quadriceps as secondary muscles.
- What equipment do you need for the dead bug with stability ball?
- The dead bug with stability ball uses stability ball.
- Is the dead bug with stability ball good for beginners?
- The dead bug with stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.