Hips pike up
Body rises to accommodate the cross-body knee drive.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollLats↗Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Cross-Body Mountain Climber
Coaching cues
- Push-up position; drive one knee toward the opposite elbow
- Hips stay low — not piked; spine stays neutral
- Alternate sides in a controlled rhythm
- Breathe — don't hold the breath between reps
Common faults 2
No rotation — knee goes forward, not across
Hip flexion substitutes for the oblique-driven cross-body pattern.
Overactive muscles
Hip flexorsTFL
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗