Lumbar extends instead of hips driving up
Lower back arches to assist; glutes never fully contract.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Barbell Glute Bridge (Floor)
Coaching cues
- Lie supine; bar padded across the hips; knees bent; feet flat
- Drive hips up to full extension; squeeze glutes at the top
- Hold 1 to 2 seconds; lower slowly — full range every rep
- Regression from the hip thrust — same glute stimulus, floor-based
Common faults 2
Knees cave at peak extension
Adductors pull the knees inward under the glute bridge load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗