Lumbar extends instead of hip
Lower back arches to complete the rep — glute never fires.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Donkey Kick / Quadruped Hip Extension
Coaching cues
- Quadruped; one leg extends straight back — hip extension
- Keep the spine neutral — no lumbar hyperextension
- Squeeze glute at the top; pause
- Return under control; hips stay square to the floor
Common faults 2
Knee bends to kick higher
Hamstring substitutes for glute max.
Overactive muscles
Hamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗