Hip drops instead of rising
Adductor of the top leg fails to hold the position.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Core · Lower Body
Copenhagen Adduction (ISO Hold)
Coaching cues
- Side-lying; top foot on a bench; bottom leg free
- Drive the top foot DOWN into the bench — isometric adduction
- Hips rise; body forms a straight line
- Hold 10–20 seconds; this is a groin and adductor strengthener
Common faults 1