Hips sag during the descent
Anterior core fails; lumbar takes the load.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Dragon Flag
Coaching cues
- Grip a bench behind the head; body rigid from shoulders to toes
- Lower as a unit — only the upper back stays on the bench
- Don't let hips sag or pike
- Pull back up through the lats and abs — not momentum
Common faults 2
Hips pike — body jackknifes
Core can't maintain the rigid lever; hips flex to reduce demand.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollHip flexors↗Foam RollLats↗StretchLat stretch (kneeling overhead)↗