Dead Bug

Dead Bug – A Core Stability Exercise Essential for Golfers Everyone

The Dead Bug is a fantastic exercise to help protect your lower back and build control during movement.  For golfers it’s especially important when you’re rotating through your swing.

Like all exercises, it needs to be done properly to get the benefits and avoid aggravating the very area you’re trying to protect.

To do the Dead Bug:

• Lie on your back, on the floor or on a mat for comfort.
• Bend your knees to 90° and raise them so your lower legs are parallel to the ground.
• Reach both arms straight up toward the ceiling.
• Gently press your lower back into the floor—this is key. You should feel your stomach tighten slightly.
• Slowly lower your right arm and left leg toward the floor at the same time. Keep the movement smooth and controlled.
• Return to the starting position, then repeat on the other side.
• Start with 10 reps each side.

This is a “move and hold” type of exercise, great for building deep core control and endurance.

If it’s too difficult to start:

It’s okay to cheat a little while you build up. You can:

• Move just the leg or the arm instead of both at once.
• Don’t go as low with the leg—only lower it partway while keeping the back pressed flat.
• Rest your head on a pillow if needed to keep your neck relaxed.

With practice, you’ll develop the strength to do slow, controlled opposite-arm-and-leg movements without your back lifting off the floor.

Problems and pitfalls:

• Arching your lower back off the floor—this switches off your core and can strain your spine.
• Rushing the movement—going fast turns this into a coordination drill, not a strength one.
• Flailing your arms or legs—stay smooth and in control.
• Letting your limbs go out of sync—keep them moving together for full benefit.

Why it matters for golfers:

The Dead Bug teaches your core to stay strong while the limbs move—just like what happens in a proper golf swing.
It builds cross-body control, which helps with balance, power transfer, and maintaining posture through your swing.

When your core is strong, your swing stays consistent—and your lower back stays protected.

Practice this one daily or add it to your regular warm-up or home routine. You’ll feel the difference not just in your golf, but in everyday movements too.

For more info on a complete core work out for golfers, click here.