Trunk leans back to assist the knee drive
Erectors compensate; hip flexors are underloaded when the trunk tilts back.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Mobility · Lower Body
Band Hip Flexion (Standing)
Coaching cues
- Band anchored low behind you; loop around the ankle; stand facing away
- Drive the knee forward and up against the band resistance
- Hold at the top for 2 seconds; lower under control
- Strengthens the hip flexors through their functional range of motion
Common faults 2
Stance knee locks out on the drive
The standing leg should have a soft bend for stability.
Overactive muscles
GastrocnemiusTFL
Corrective work
Foam RollCalves↗StretchWall calf stretch↗