The Dying Cockroach
The Dying Cockroach is a dead bug variation that challenges core stability by extending opposite arm and leg while keeping the lower back pressed to the floor.
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Step-by-step instructions
- 1
Lie on your back with your arms extended straight up toward the ceiling and your knees bent at 90 degrees, shins parallel to the floor.
- 2
Press your lower back firmly into the floor and engage your core.
- 3
Slowly lower your right arm overhead toward the floor while simultaneously extending your left leg toward the floor.
- 4
Return to the starting position with control.
- 5
Repeat on the other side — left arm overhead, right leg extending.
- 6
Continue alternating for the prescribed reps.
Notes
The key is keeping your lower back pressed to the floor throughout. If your back arches as you extend, reduce the range of motion. Move slowly — this exercise is about control, not speed.
Muscles worked
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