Hanging Dead Bug

Instructions

1. Hang from a pull-up bar with an overhand grip, arms fully extended.
2. Brace your core and bring both knees up to hip height in a tucked position.
3. Slowly extend one leg forward while keeping the opposite knee bent, controlling the movement.
4. Return the leg and alternate sides in a controlled, alternating pattern.
5. Maintain a neutral spine and avoid swinging throughout.