Pallof Dead Bug
Exercise Overview
The pallof dead bug exercise adds a twist to the conventional dead bug to bump up the difficulty level for intermediate and advanced level exercises. This is an anti-rotation core exercise. A light monster band is used to add a torque resistance which will challenge your core muscles in anti-rotation. Start by anchoring one end of the monster band to a stable object beside you. This will be anchored at roughly hand height when your arms are extended. Grip onto it with both hands so that there is tension within the band. Raise both legs up to 90 degrees hip and knee flexion while keeping the core braced and lumbar spine in neutral. Proceed to extend on leg at a time until it is straight and hovering above the floor. Return the leg back to starting position and alternate sides.
