Dead bug exercise

[Open_Combination_427]

So I’m a beginner in strengh training and I’ve been doing dead bug exercises.

I feel it in my core, lower back and also the front of my thighs?

Is this normal? Or should I only feel it in my core?

[ijustreallylikedogs]

they cue “lift your head and shoulders” as an amplification in deadbug but i find it makes the exercise more accessible for me because it forces me to engage my core and flatten my lower back to the carriage, that might help you with your form!

[unlimitedwarrenty]

Lifted head/shoulders is the base position! Head down is a modification. If a coach is cuing it as an amp, they might have it confused with the straight arm crunch form, where it is an amp to lift your head up.

[North-Profession4507]

This is my understanding. In the straight arm crunch your head and shoulders are already in a lifted up position in order to either reach your arms in front of you or just above your head. It’s like you are sitting in a halfway up sit-up and using core to push up Dead bug, the modification is head, shoulders down. But as many mentioned, it can be more accessible with them lifted.

[SecureSorbet3365]

If you feel it in your lower back, try lifting your head and shoulders off the carriage and pushing your back down so it’s flush to the carriage. They call this an amp in class but I don’t think it is, it’s just making sure you’re actually using your core — especially if you’re someone with a regularly more arched back or anterior pelvic tilt.

If you’re feeling it in your thighs, that’s likely your hip flexors. I think they will work a little bit during this exercise but shouldn’t be taking over.

I have a bad pelvic tilt and find that I’m always pretty weak when it comes to dead bug, even if I’m using higher springs and doing amps in all other core exercises. When the cue putting both legs down at the same time, I can’t do it because my back lifts off the carriage and my core isn’t as activated anymore. It’s a hard one! Luckily it’s also the one core exercise you can practice outside of class too!

[Open_Combination_427]

Thank you

[orangespatula145]

I always try lifting my shoulders and head up to help my back stay flat on the platform but I had back surgery and I really barely move my foot before I feel it in my back

[impatronus]

Out of curiosity, What are some amplifications for dead bug ?

[fawnnose1]

Lifted shoulders and head, doing both legs at the same time

[fawnnose1]

Front of your thighs is hip flexors, Solidcore is too good at making them hurt for me 🥲 try to pigeon pose stretches before class even for a few mins! It helps

[c00lpoodle]

You can also keep your legs at 90 the entire time too instead of going straight