Lower back sags immediately
The rollout is too far; roll back in a few inches to a manageable hold position.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Ab Wheel Plank Hold (Isometric)
Coaching cues
- Roll out to a point of challenge; hold the position for time
- Breathe continuously; resist any sagging at the hips or lower back
- Start with 10 to 15 seconds; build toward 30 to 60 seconds
- A brutal anti-extension isometric — harder than a standard forearm plank
Common faults 2
Shoulders shrug toward the ears
Upper traps elevate under the isometric press on the wheel handles.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗