Pallof Dead Bug

CoreLow BackCore StabilityLumbar StabilityPelvic FloorPelvic Health
Written By David Song

PALLOF DEAD BUG

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.

Muscles Involved:

  • Core

    • transversus abdominis

Related Conditions:

  • Lumbar Instability

  • Mechanical Low Back Pain

  • Sacroiliac Joint Syndrome

  • Pelvic Floor Dysfunction

  • Hip Spine Syndrome

  • Thoracolumbar syndrome

  • Lumbar Disc Bulge

Related Exercises

Featured
Overhead Pallof Squat
Squat, Squat Warm Up, Core, Core Stability, Lumbar Stability, Lumbar Spine, Anti-Lateral Flexion, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Multifidus, Lateral Fascial Line, Spiral Line
Overhead Pallof Squat
Squat, Squat Warm Up, Core, Core Stability, Lumbar Stability, Lumbar Spine, Anti-Lateral Flexion, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Multifidus, Lateral Fascial Line, Spiral Line
Squat, Squat Warm Up, Core, Core Stability, Lumbar Stability, Lumbar Spine, Anti-Lateral Flexion, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Multifidus, Lateral Fascial Line, Spiral Line
Banded Squat Pallof Press
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Banded Squat Pallof Press
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Abdominal Breathing Kettlebell Dead Bug
Abdominal Wall, Breathing Technique, Core Activation, TVA, Transversus Abdominis, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm
Abdominal Breathing Kettlebell Dead Bug
Abdominal Wall, Breathing Technique, Core Activation, TVA, Transversus Abdominis, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm
Abdominal Wall, Breathing Technique, Core Activation, TVA, Transversus Abdominis, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm
Abdominal Breathing Dead Bug
Breathing Technique, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm, Transversus Abdominis, TVA, Core Activation, Abdominal Wall
Abdominal Breathing Dead Bug
Breathing Technique, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm, Transversus Abdominis, TVA, Core Activation, Abdominal Wall
Breathing Technique, Pelvic Floor, Pelvic Health, Pelvis, Diaphragm, Transversus Abdominis, TVA, Core Activation, Abdominal Wall
Swiss Ball Tall Plank
Core, Core Endurance, Core Stability, Transversus Abdominis, TVA, External Oblique, Internal Oblique, Obliques, Abs
Swiss Ball Tall Plank
Core, Core Endurance, Core Stability, Transversus Abdominis, TVA, External Oblique, Internal Oblique, Obliques, Abs
Core, Core Endurance, Core Stability, Transversus Abdominis, TVA, External Oblique, Internal Oblique, Obliques, Abs
Bosu Ball Tall Plank
Core, Core Endurance, Core Stability, Transversus Abdominis, TVA, External Oblique, Internal Oblique, Obliques, Abs
Bosu Ball Tall Plank
Core, Core Endurance, Core Stability, Transversus Abdominis, TVA, External Oblique, Internal Oblique, Obliques, Abs
Core, Core Endurance, Core Stability, Transversus Abdominis, TVA, External Oblique, Internal Oblique, Obliques, Abs
Kettlebell Side Crunch
External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back, Low Back Strengthening
Kettlebell Side Crunch
External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back, Low Back Strengthening
External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back, Low Back Strengthening
Horizontal Wood Chop
External Oblique, Internal Oblique, Obliques, Lumbar Rotation, Lumbar rotators, QL, Quadratus Lumborum, Transversus Abdominis, Core, Core Strength
Horizontal Wood Chop
External Oblique, Internal Oblique, Obliques, Lumbar Rotation, Lumbar rotators, QL, Quadratus Lumborum, Transversus Abdominis, Core, Core Strength
External Oblique, Internal Oblique, Obliques, Lumbar Rotation, Lumbar rotators, QL, Quadratus Lumborum, Transversus Abdominis, Core, Core Strength
Swiss Ball Horizontal Chop
QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Rotation, Lumbar rotators
Swiss Ball Horizontal Chop
QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Rotation, Lumbar rotators
QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Core, Core Strength, Lumbar Rotation, Lumbar rotators
Adductor Squeeze V-Up
Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adduction, Hip Adductor, Hip Adductors, Hip Stability, Groin Stability, Pelvic Stability, Core, Core Strength, TVA, Transversus Abdominis, Rectus Abdominus, Lumbar Flexors, Lumbar Flexion
Adductor Squeeze V-Up
Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adduction, Hip Adductor, Hip Adductors, Hip Stability, Groin Stability, Pelvic Stability, Core, Core Strength, TVA, Transversus Abdominis, Rectus Abdominus, Lumbar Flexors, Lumbar Flexion
Adductor Brevis, Adductor Longus, Adductor Magnus, Hip Adduction, Hip Adductor, Hip Adductors, Hip Stability, Groin Stability, Pelvic Stability, Core, Core Strength, TVA, Transversus Abdominis, Rectus Abdominus, Lumbar Flexors, Lumbar Flexion
David Song
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