Bug Exercise

Authors

Affiliations

Nate Yomogida, B.S., SPT

Doctor of Physical Therapy

B.S. in Kinesiology

Chloë Kerstein, B.S., SPT

Doctor of Physical Therapy

B.A. in Neuroscience

Keywords

Deadbugs

Assessment

Bug (Bent Knee)

• Collectively recruit the abdominals by “pulling the waistline/naval towards your back”¹
  • If the abdomen protrudes, you are improperly recruiting the abdominals¹.
• Keep your pelvis on the floor by activating the low back muscles to counter the abdominals¹.
• Shoulder retraction:¹
• Chin tuck:¹

Bug Bent knee Leg Reach

Adding a leg reach starting from the bent knee position loads the hip flexors and challenges trunk and pelvis alignment¹. As the thigh moves towards the horizontal plane, this increases the torque and difficulty¹.

Note

Move as far as you can while maintaining your trunk and pelvis alignment¹.

• Abdominal recruitment: Make sure you contract the abdominals, but be mindful not to let the leg reach decrease the contraction¹.
  • If you feel the abdominal tension decrease, then you have gone too far and have lost alignment¹.
• Low back: Do not smash your low back into the floor¹.
  • Rather, focus on maintaining balance between the abdominal and low back muscles¹.
• Do not let your thighs pass vertical towards your trunk¹.

Bug Straight Split Leg Reach Position

Starting from the Bent Knee Bug, straighten your knees and begin performing alternating leg reaches¹. As one leg is moving up, the other should be moving downwards¹.

Forward reach

Holding a bug position then going for a forward reach allows the hip flexors to move through a dynamic range, while keeping the lower extremity stabilized.

Shoulder positions

• Maintaining shoulder retraction and depression is the most basic shoulder position
• T are a progression since they have an increased Horizontal abduction moment.
• Ws add complexity since it is a 2 joint movement, involving the shoulder and elbow.
• T-ERs or W-ERs are complex since it involves 3D movement of the GHJ of Abduction with external rotation.
  • T-ERs have a greater horizontal abduction moment and less of an ER moment
  • W-ERs have less of a horizontal abduction moment and a greater ER moment.

References

1.

Jones B. B Project Physical Therapy Curriculum. b Project; 2025.