Rotating before reaching full extension
Full extension should be achieved first; early rotation reduces the stimulus.
Overactive muscles
TFLObliques
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗Core · Core
Ab Wheel Rollout with Hip Rotation
Coaching cues
- Roll out to full extension; at the end range rotate one hip toward the floor
- Return to neutral; roll back in; repeat with the opposite hip rotation
- Adds a transverse plane demand to the standard rollout pattern
- Targets the deep rotators and obliques at end range
Common faults 2
Hips sag during the rotation
Adding rotation to the extended position dramatically increases the demand.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗