{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Deadbug",
      "kind": "common"
    },
    {
      "text": "Dying Bug",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "transversus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "internal-oblique",
        "role": "synergist"
      },
      {
        "muscle": "external-oblique",
        "role": "synergist"
      },
      {
        "muscle": "iliopsoas",
        "role": "synergist"
      },
      {
        "muscle": "multifidus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "rehabilitation"
    ],
    "movement_patterns": [
      "anti-extension",
      "anti-rotation"
    ],
    "mechanics": "compound",
    "force": "not-applicable",
    "kinetic_chain": "open",
    "laterality": "contralateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric",
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "178"
  },
  "id": "oec:dead-bug",
  "instructions": {
    "setup": [
      "Lie flat on your back on a mat with your arms pointing straight up toward the ceiling over your shoulders.",
      "Bend your hips and knees to 90 degrees so your shins are parallel to the floor.",
      "Engage your deep core and press your lower back firmly into the floor to eliminate any space underneath."
    ],
    "steps": [
      "Slowly lower your right arm overhead toward the floor while simultaneously extending your left leg straight out just above the ground.",
      "Maintain constant contact between your lower back and the floor throughout the entire reach.",
      "Pause for a moment at full extension without letting your heel or hand touch down.",
      "Return your arm and leg to the starting 90-degree position under full control.",
      "Repeat the movement with the opposite arm and leg, alternating sides for the target repetitions."
    ],
    "breathing": "Exhale fully through pursed lips as you reach your limbs outward to brace the abdomen, and inhale as you return to the center.",
    "cues": [
      "Glue your lower back to the floor",
      "Reach long through your heel and fingertips",
      "Brace your ribs down toward your pelvis"
    ],
    "common_faults": [
      {
        "fault": "Lower back arching off the floor as the leg extends.",
        "correction": "Only lower your leg as far as you can while keeping your lumbar spine firmly braced against the ground."
      },
      {
        "fault": "Moving the non-working limbs during the rep.",
        "correction": "Keep the resting arm and knee stationary at a strict 90-degree angle."
      },
      {
        "fault": "Rushing through the movement using momentum.",
        "correction": "Perform each extension with a slow, controlled tempo and deliberate pause at the end range."
      }
    ],
    "safety": {
      "precautions": [
        "Discontinue or decrease the range of motion if you experience sharp lower back discomfort."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "tempo",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Dead Bug",
  "previous_ids": [
    "oec:deadbug"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Deadbug",
        "url": "https://wger.de/en/exercise/178/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Metin"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:supine-toe-tap"
    },
    {
      "type": "progression-of",
      "target": "oec:abdominal-bracing"
    },
    {
      "type": "regression-of",
      "target": "oec:hollow-body-hold"
    },
    {
      "type": "substitute-for",
      "target": "oec:plank"
    }
  ],
  "setup": {
    "position": "supine",
    "range": "full"
  },
  "status": "active",
  "summary": "A supine core stability exercise where opposite limbs extend away from the body while maintaining a flat, neutral spine against the floor."
}