---
title: "Resistance Band Upper Body Dead Bug"
description: "Lie flat on your back with your knees bent at a 90-degree angle, knees right above your hips."
locale: en
slug: resistance-band-upper-body-dead-bug
url: "https://hi.fitness/exercises/resistance-band-upper-body-dead-bug"
primaryMuscle: "Core"
secondaryMuscles: ["Lats","Lower Back","Quads"]
equipment: ["Resistance band"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/1ada2b14-resistance-band-upper-body-dead-bug.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Resistance Band Upper Body Dead Bug

Lie flat on your back with your knees bent at a 90-degree angle, knees right above your hips.

## How to do it

1. Lie flat on your back with your knees bent at a 90-degree angle, knees right above your hips. Attach two loop resistance bands at a low point, extending behind you.
2. Hold the end of each band in each hand, keeping your arms extended straight up towards the ceiling.
3. Lower your right leg towards the floor while keeping your left leg and arms in the starting position.
4. Repeat the movement with your left leg, alternating legs for the desired number of repetitions.

## Form tips

- Exhale as you lower your leg and inhale as you return it to the starting position.
- Keep your lower back pressed into the floor to avoid strain.
- Focus on engaging your core muscles throughout the movement.

## Similar exercises

- [Plank on Elbows](https://hi.fitness/exercises/plank-on-elbows) - Core · Bodyweight
- [Bird Dog](https://hi.fitness/exercises/bird-dog) - Core · Bodyweight
- [Russian Twist Weighted Ball](https://hi.fitness/exercises/russian-twist-weighted-ball) - Core · Medicine ball
- [Wind Wipers](https://hi.fitness/exercises/wind-wipers) - Core · Bodyweight
- [Standing Ab Wheel Rollout](https://hi.fitness/exercises/standing-ab-wheel-rollout) - Core · Ab wheel
- [Wheels to Heaven](https://hi.fitness/exercises/wheels-to-heaven) - Core · Ab wheel
- [Alternate Arm Leg Plank](https://hi.fitness/exercises/alternate-arm-leg-plank) - Core · Bodyweight
- [Alternate Arm Leg Plank Hold](https://hi.fitness/exercises/alternate-arm-leg-plank-hold) - Core · Bodyweight