Hips rotate on the row
The simultaneous row and leg extension creates massive anti-rotation demand.
Overactive muscles
ObliquesTFLQuadratus lumborum
Corrective work
Foam RollTFL↗Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Pull · Full Body
Bird Dog Row (DB)
Coaching cues
- Quadruped; one hand holds a dumbbell; extend the opposite leg back
- Row the dumbbell to the hip while holding the leg extension
- Resist rotation throughout — the anti-rotation demand is extreme
- Lower the arm fully; repeat for reps then switch sides
Common faults 2
Extended leg drops during the row
Glutes fail to hold the hip extension while the rowing arm works.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗