Pelvis rolls backward during abduction
Hip rolls to compensate for weak glute med; QL and TFL dominate.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollTFL↗Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Core · Lower Body
Clamshell
Coaching cues
- Side-lying, hips stacked; knees bent to 45°
- Feet together — keep them together throughout
- Rotate top knee up like a clamshell opening; no pelvic roll
- Control return — don't let hip roll back
Common faults 2
Limited range — knee barely moves
Hip external rotators are inhibited by overactive adductors and TFL.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗