Hanging Deadbug
The Hanging Deadbug is an effective core exercise that targets your abdominal muscles while improving grip strength and shoulder stability.
- Hang from a pull-up bar with an overhand grip, arms fully extended.
- Lift your knees towards your chest while keeping your feet together.
- Extend your legs out in front of you while lowering your arms overhead, maintaining tension in your core.
- Return to the starting position by bringing your knees back to your chest and arms to the starting position.
How to perform the Hanging Deadbug
- Set up. Set up in a stable, balanced starting position appropriate for the Hanging Deadbug using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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