Hip hikes on the opposite side as the leg raises
Pelvis tilts rather than the hip abducting; glute med is underloaded.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Mobility · Lower Body
Fire Hydrant
Coaching cues
- Quadruped position; knee stays bent at 90 degrees throughout
- Raise one knee out to the side — pure hip abduction
- Keep the pelvis level — do not let the opposite hip drop
- Pause at peak abduction; lower under control; repeat
Common faults 2
Trunk rotates toward the lifting leg
Body twists to achieve the range; true hip abduction is bypassed.
Overactive muscles
ObliquesTFL
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗