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Hanging Deadbug

Hanging Deadbug

The Hanging Deadbug is a challenging and effective exercise that targets your core muscles, specifically your abdominals and hip flexors. This exercise is a variation of the classic Deadbug exercise, and by adding the hanging element, it increases the difficulty level and activates your upper body muscles as well. To perform the Hanging Deadbug, you will need a pull-up bar or any sturdy overhead bar that you can hang from. Start by gripping the bar overhead with an overhand grip, keeping your arms straight and shoulders relaxed. Engage your core muscles by pulling your belly button in towards your spine, and lift your legs up until your thighs are parallel to the floor. Next, bend your knees at a 90-degree angle, creating a right angle with your hips and knees. This is your starting position. From here, slowly and simultaneously extend your right leg straight out in front of you while lowering your left leg towards the floor without touching it. Keep your lower back pressed into the floor to maintain proper form. Alternate the movement by bringing your right leg back to the starting position as you extend your left leg out and lower your right leg. Performing the Hanging Deadbug with control and proper form is key to maximizing its benefits. This exercise not only strengthens your core muscles but also enhances stability and balance throughout your body. Adding it to your workout routine can help improve your athletic performance and overall fitness level. Remember to start with a weight or difficulty level that challenges you but still allows you to maintain proper form. If you feel any pain or discomfort during this exercise, it's important to stop and consult with a fitness professional to ensure you are performing it correctly to avoid any potential injury.


  • Begin by lying flat on your back on a mat or bench.
  • Extend your arms straight up towards the ceiling and bend your knees at a 90-degree angle.
  • Raise your shoulder blades off the mat and slightly curl your upper body forward.
  • Simultaneously lift your legs off the ground, keeping your knees bent at a 90-degree angle.
  • While maintaining this position, bring your arms back overhead and straighten your legs towards the ceiling.
  • Exhale and slowly lower your arms and legs towards the floor, maintaining control.
  • As they approach the floor, stop before they touch and then repeat the movement.
  • Make sure to keep your lower back in contact with the mat or bench throughout the exercise.
  • Engage your core muscles to stabilize your body and control the movement.
  • Repeat for the desired number of repetitions or duration.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the exercise to engage your core effectively.
  • Start with lighter weights or resistance bands and gradually increase the intensity as you become more comfortable.
  • Engage your glutes and lower abdominals to stabilize your hips and create a solid foundation.
  • Keep your shoulders relaxed and maintain a slight bend in your elbows to avoid strain on the joints.
  • Coordinate your breathing with the movement, exhaling as you extend your legs and inhaling as you bring them back in.
  • Listen to your body and avoid any movements that cause pain or discomfort.
  • If you have lower back issues, consider placing a small pillow or towel under your lower back for extra support.
  • Include the hanging deadbug exercise as part of a well-rounded core workout routine for optimal results.
  • Gradually increase the duration of your sets or the number of repetitions as your core strength improves.
  • Remember to warm up before attempting the hanging deadbug and stretch afterward to prevent muscle tightness or injury.


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