Hips don't stay hinged
Body rises upright; changes the muscle length and stimulus.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Donkey Calf Raise
Coaching cues
- Hinge forward at the hip; forearms on a support pad
- Full range — heel drops fully below the step
- Rise to full plantarflexion; pause and squeeze
- Knees soft but consistent — not changing through the set
Common faults 2
Partial range — heels never fully drop
Gastrocnemius never achieves the full eccentric stretch.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — gastroc (knee straight)↗