Rounding at the bottom
Hamstrings pull the pelvis posterior; lumbar rounds under load.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗Foam RollLats↗StretchHamstring stretch with strap↗Hinge · Core
45-Degree Back Extension
Coaching cues
- Body on the 45° pad; hips at the top of the pad; feet anchored
- Lower by hinging at the hip — controlled eccentric
- Drive back up using glutes and hamstrings; squeeze at the top
- Neutral spine — never hyperextend at the top
Common faults 2
Hyperextension at the top
Erectors take over past neutral; lumbar overloads.
Overactive muscles
Erector spinae
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗