Lumbar hyperextension at the top
Lower back extends past neutral; glutes never fully contract.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Barbell Hip Thrust
Coaching cues
- Upper back on a bench; bar padded across the hips; feet flat
- Drive hips up to full extension — body parallel to the floor
- Squeeze the glutes hard at the top; pause 1 second
- Lower under control; allow the hips to drop just below bench level
Common faults 3
Knees cave inward at peak extension
Adductors and TFL overpower glutes at full hip extension.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Feet too close — ankles take the load
Foot placement too close to the hips shifts the drive to the calves.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗