Wall Press Dead Bug

Core
Written By David Song

WALL PRESS DEAD BUG

The wall press dead bug exercise is used to build core endurance and to dissociate movement between the hip and spine. Lie down 90 degrees to the wall and on your back. Place your fists or palms against the wall overhead with your elbows in line with your shoulders. Press into the wall with your arms and raise your legs with knees bent to 90 degrees and in line with the hips. Extend your leg one at a time, alternating sides. Extend until just above floor level, hold for 3-5 seconds, and pull it back to start position.

Muscles Involved:

  • Hip Flexors (Iliopsoas)

  • Core (Transverse Abdominus)

Related Conditions:

  • Hip Spine Syndrome

  • Thoracolumbar Syndrome

  • Acute Low Back Pain

  • Sacroiliac Joint Syndrome

Related Exercises

Featured
Alternate Heel Touches
Core, Lumbar Flexion, Lumbar Flexors, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Rectus Abdominis, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, Core Strength, Lumbar Spine, Lumbar Strengthening
Alternate Heel Touches
Core, Lumbar Flexion, Lumbar Flexors, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Rectus Abdominis, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, Core Strength, Lumbar Spine, Lumbar Strengthening
Core, Lumbar Flexion, Lumbar Flexors, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Rectus Abdominis, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, Core Strength, Lumbar Spine, Lumbar Strengthening
Isometric Abdominal Crunch
Rectus Abdominis, Lumbar Flexion, Lumbar Flexors, Core, Core Endurance, Core Stability, Core Strength, Abs, Abs Strengthening
Isometric Abdominal Crunch
Rectus Abdominis, Lumbar Flexion, Lumbar Flexors, Core, Core Endurance, Core Stability, Core Strength, Abs, Abs Strengthening
Rectus Abdominis, Lumbar Flexion, Lumbar Flexors, Core, Core Endurance, Core Stability, Core Strength, Abs, Abs Strengthening
Scissor Kick
Core, Abs, Abs Strengthening, Transversus Abdominis, Iliopsoas, Hip Flexor, Hip Flexors, Lumbar Stability, Rectus Abdominis
Scissor Kick
Core, Abs, Abs Strengthening, Transversus Abdominis, Iliopsoas, Hip Flexor, Hip Flexors, Lumbar Stability, Rectus Abdominis
Core, Abs, Abs Strengthening, Transversus Abdominis, Iliopsoas, Hip Flexor, Hip Flexors, Lumbar Stability, Rectus Abdominis
Side Plank Hip Dip
Lumbar Spine, Lumbar Strengthening, Lumbar Lateral Flexion, Lumbar Lateral Flexor, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Core, Lateral Fascial Line
Side Plank Hip Dip
Lumbar Spine, Lumbar Strengthening, Lumbar Lateral Flexion, Lumbar Lateral Flexor, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Core, Lateral Fascial Line
Lumbar Spine, Lumbar Strengthening, Lumbar Lateral Flexion, Lumbar Lateral Flexor, QL, Quadratus Lumborum, External Oblique, Internal Oblique, Obliques, Core, Lateral Fascial 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
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
David Song
Previous

Air Angel
Next

Ipsilateral Dead Bug