Lower back arches off the floor
Lumbar lifts during limb extension — anterior core disengages.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Dead Bug
Coaching cues
- Supine, 90/90 — hips and knees at right angles
- Posterior pelvic tilt: press lower back into floor
- Exhale and extend opposite arm/leg simultaneously
- Return under control — never let lower back lift
Common faults 3
Breath holding / bracing with neck
Lifter strains the neck instead of breathing behind the brace.
Overactive muscles
SCMScalenesUpper trapezius
Corrective work
Foam RollUpper traps↗StretchSCM / scalene stretch↗StretchLevator scapulae stretch↗Pelvis rocks during extension
Hips rotate toward the extending leg — loss of neutral pelvis.
Overactive muscles
Hip flexorsObliques (shortened side)
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗