Pelvis lifts on the internal rotation side
Hip is too restricted for this range; pelvis hikes to compensate.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗Mobility · Lower Body
90/90 Hip Stretch (Internal Rotation)
Coaching cues
- Sit in 90/90; rotate toward the back leg — internal rotation stretch
- Lean the trunk slightly forward over the back thigh
- Sit on both sit bones; don't let one side lift
- Hold 60–90 seconds; switch sides
Common faults 2
Spine rounds severely on the forward lean
Hamstrings pull the pelvis back; the hip internal rotation target is missed.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗