Compression Dead Bug

Setup

1. Lie flat on your back on a mat with your legs raised in the air, with your knees bent at a 90-degree angle (tabletop position).

2. Lift your head and upper back slightly off the floor, engaging your core.

3. Extend one leg straight up toward the ceiling while the other remains in a bent tabletop position.

Movement

1. Bring your hand toward the knee of the leg that is bent at 90 degrees.

2. Apply firm pressure with your hand against your thigh, creating resistance, while simultaneously pushing your thigh against your hand.

3. Maintain this static, internal tension throughout the movement.

4. Perform the repetition by extending the bent leg outward into a straight position near the floor while keeping the core tight and lower back pressed firmly into the mat.

5. Return to the starting position and repeat the compression hold and leg movement for the desired duration or rep count before switching sides.