Lower back arches off the floor
Anterior core fails; lumbar spine bears the load of the outstretched legs.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Flutter Kicks
Coaching cues
- Supine; hands under the glutes; legs raised about 6 inches
- Alternate small kicks up and down — controlled tempo
- Lower back pressed into the floor throughout
- Breathe steadily — don't hold your breath
Common faults 2
Neck strains — head lifts
SCM and neck flexors brace instead of the core holding the position.
Overactive muscles
SCMScalenes
Corrective work
StretchSCM / scalene stretch↗