Reverse Lunge to Standing Dead Bug Exercise (Hip & Core Activation, Balance)


if you’re looking for a great exercise
to activate hip and core muscles and train your single leg balance then look
no further than the reverse lunge to dead bug hey what’s up Coach E here and
before we get into the reverse lunge standing dead bug I just wanted to let
you know that we’ll be posting videos with unique exercises like this more
often so a lot of our previous content here on
YouTube has been videos on specific topics like meniscus tears rotator cuff
pain or anything like that but these techniques are going to be good for
everyone to do so whether you’re into getting more mobility or improving your
movement longevity then you’re gonna want to check out these techniques and
learn them and incorporate them into your weekly routine so if this sounds
good to you to make sure that you get all of these videos that we’re gonna be
releasing once a week or once every other week then make sure you’re
subscribed and you hit the little bell for notification so your YouTube lets
you know when we’ve uploaded these techniques with that said and done let’s
get into the reverse lunge to standing dead bug okay so we are going to go
through the reverse lunge to standing dead bug and this technique I personally
use it in my warmups because it’s a great way to activate a
lot of different muscle groups and to work a fundamental movement pattern so
it’s a good efficient bang for your buck technique to use and warm up so your
warmup isn’t like half an hour long okay I’m gonna talk about how many reps and
all that stuff to do for both warm-ups and if you want to use it and for more
of a training effect if you want to improve these specific elements it’s
great technique because we’re working so many different muscles so reverse lunge
portion your stepping back on the way up you’re getting glutes max especially
fired up and on the way down you’re mobilizing hip flexors and quads there
yep staying a dead bug or up here we’re working balance so
waking up those ankles feet and all the lateral musculature medius adductors all
that stuff around the hip that helps you to keep balanced and then on this side
we’re firing up hip flexors specifically iliopsoas and then the abdominals
because we’re pressing into it rectus abdominus internal and external obliques
so it’s ey I love it all those muscles are getting activated and fired up for
your warm-ups so let’s start off technique wise reverse lunge really
basic fundamental movement pattern stay tall step back bringing the knee just
brush the ground lightly and then come back up so you can start warming up just
with reverse lunges before you get in to combining the two techniques from
sideview when you step back make sure that you’re not breaking at the hips
yeah if you don’t break at the hips to stay nice and tall that’s when you’re
gonna mobilize through the hip flexors and the quads to break the hips here
you’re never getting full length of those hip flexors or quads so staying
tall front foot stays flat and try to get that knee in front of the toe with
the front foot flat the knee behind the toe like that that’s a myth okay the
knee is supposed to go in front of the toe as long as you have requisite range
of motion that’s cool and as long as you can keep the foot flat so that’s the
reverse lunge standing dead bug if you’ve ever done the dead bug on the
ground and great core activation exercise we’re just gonna stand up and
do it flex one hip opposite hand goes into the knee and then you press and you
hold we’re gonna hold for five seconds when you’re holding you want to breathe
stay tall and this knee stays extended not hyper locked out but soft but
extended yeah other side extended here flexed here I’m gonna talk about some of
the common mistakes afterwards okay so reverse lunge to standing that book
combine the two stepping back coming up right into the
standing that bug hold for five seconds keep breathing stay tall and it’s up to
you whatever you like you can either go right back into it on the same side or you just come down and then switch okay
so let me give you a couple of little tweaks that I like one if you want to
get more obliques fire it up instead of putting a hand on top of the
knee put hand beside the knee and you press against each other that way so I’m
driving my knee into my hand and driving my hand into my knee so you can see the
lines here in my abdominals it’s more of a diagonal lines
that’s the obliques firing compared to this okay that’s more rectus abdominus
six-pack muscle obliques okay so you could do a set where you’re stepping
back rectus abdominus hold for five and then step back on same side more oblique
focused okay and I like that because then you’re just getting a little bit
more musculature activated in terms of tweaks and common mistakes one common
mistake I see is people step back and then they’ll bring the knee up as high
as I can in they’ll hike their hip up okay so you see some lateral flexion and
through the lumbar spine try not to do that
we’re want to work pure hip flexion so when you step back and you come up it’s
just hip flexion and this think of your sit bones staying low and driving it
towards the floor and you have to be it from there
that way you’re working nice neutral spine and pelvis
with the hip flexion you’re working that stability in the opposition okay
practice makes perfect so work good technique now one problem that a lot of
people run into and I see this commonly is their TFL (tensor fasciae latae muscle)
fires up and they feel it working too much whereas the iliopsoas is what
should be working for hip flexion and the reason why is because a lot of
people there iliopsoas doesn’t work properly commonly due to too much
sitting just shuts off so TFL comes in to compensate but we
don’t want that now if you find this is a consistent problem for you not just
with this exercise but with others as well check out this
video over here where I’m going to talk about why that is in depth and give you
some techniques to stop that from happening but one little tweak you can
make to this exercise is instead of coming straight up into pure hip flexion
do a little bit of external rotation in the hip and just horizontally extend so
bring your knee out just a little bit and then press in from there and that
just targets the iliopsoas a little bit better and it’s specially helpful for
those of you who have overactive TFLs yeah so the tweak is instead of coming
straight up slight external rotation and horizontal extension and press from
there okay huge doucher tip for anybody with overactive TFLs okay so in terms of
reps sets all that stuff if you’re using it in your warmup one to two sets
anywhere from four to six reps per side where you’re holding that dead bug
portion for five seconds it’s perfect and if you want to use it for more of a
training effect then working two to three times a week anywhere from two to
four sets and your rep range will work anywhere from six to ten reps per side
and that’s efficient you do that for four to six weeks that’s gonna progress
you up where all these muscles will have improved their strength their
conditioning their control and coordination over that time period
alright so hope you enjoyed this technique added into your warm-ups at
least maybe trained it for a good period four to six weeks just to incorporate
this movement pattern and these activation patterns into your movement
game and you’re gonna be a lot better off in terms of mobility and movement
longevity alright and if you want a couple more exercises we’ve got a core
exercise over here that you could check out we’ve got a balanced exercise over
here that you could check out and improve your game with a little more
training with me and precision movement finally if you have yet make sure you
subscribe click the button hit the bell and you’ll get all the techniques that
we’re going to be releasing if you improve your mobility and movement
longevity okay so thanks for watching see you next time peace

21 Replies to “Reverse Lunge to Standing Dead Bug Exercise (Hip & Core Activation, Balance)”

  1. That's brilliant. Although I believe I strained my right hip flexor so don't know if I should. Happy New Year Eric. 😆

  2. Thanks for sharing. Im looking for exercises to help build muscle imbalances so I can train for trail running. Hips/core weakness is my main focus. Starting at 53 is definitely a challenge! 👍🤘

  3. Loosen up your internal obliques with some massage before this, if you have problems with internal rotation like me. That and some penguins(Lawerence van lingen.) These exercises here in this video have fixed my flat feet and low back issues(psoas). This guy knows what he's talking about.

  4. Sir, your demonstrated exercises are very good but regret to point out that your audio or voice is very very unclear to follow

  5. What if I can’t do the reverse lunge without falling forward and can’t do the deadbug without my ribs cracking and hips tightening up?

  6. Why is the shin at 90 degree a myth? It's way harder and prevents the lower back from going into more lordosis which will also help to stretch quads and psoas on the back leg which are already tight in most people. It also protects fragile knees. Please explain I'm curious to know your take on this. Thanks for your great videos.

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