Dead bug
Core · Learning · in reps · per side
Why it helps your running
A lower back that stays flat while your arms and legs move: the safest core work there is, and the closest to running.
- You'll need
- nothing: just your bodyweight
- Tempo
- 2 s down, 1s pause, 1 s up
How to do it
- On your back, arms straight up to the ceiling, knees bent at 90° above your hips.
- Take 2 seconds to extend one arm behind your head and the opposite leg toward the floor, without touching down.
- Keep your lower back flat on the floor: hold a second, come back, switch sides.
Common mistakes
- Your lower back lifts off the floor as the leg goes down.
- You rush it and just let the leg drop.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.