Lumbar spine rounds forward
Spine flexes instead of the hip hinging, placing load on the low back.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchSeated hamstring stretch↗StretchSupine knee to chest↗Mobility · Lower Body
Seated Figure-Four TFL / Lateral Hip Stretch
Coaching cues
- Sit on the floor, both knees bent; cross the target ankle over the opposite knee
- Keep the planted foot flat; gently press the target knee away from you
- Hinge forward from the hips — not the lumbar spine — to increase depth
- Hold 30–60 s; use slow exhales to progressively release outer hip tension
Common faults 2
Crossed knee collapses inward
Target hip internally rotates instead of externally, reducing the lateral hip stretch.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗Stretch90/90 hip stretch↗