Pelvis tips to one side during the active contraction
QL compensates for the force production instead of staying level.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗Mobility · Lower Body
Active Pigeon Pose (Dynamic)
Coaching cues
- Standard pigeon setup; instead of holding passively, actively press the hip down
- Squeeze the glute of the back leg and press the front shin into the floor
- Cycle between passive hold and active contraction — 5 sec on / 5 sec off
- This contract-relax method deepens range faster than passive holding
Common faults 2
Back leg glute doesn't engage during contraction
Passive only — missing the reciprocal inhibition benefit.
Overactive muscles
Hip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗