Hips flex during the curling phase
Torso folds forward rather than maintaining a neutral spine-to-thigh angle.
Overactive muscles
Hip flexor complexErector spinae
Corrective work
Foam RollHip flexors↗StretchKneeling hip flexor stretch↗Hinge · Lower Body
Glute-Ham Raise (GHR)
Coaching cues
- Set GHR so hip pad is at the hip crease; feet secured on roller
- Begin in a back-extension position; lower by bending at the knee
- Use hamstrings to curl the body back up — simultaneously extend at the hip
- Think: hamstrings act on both the hip and knee in one coordinated movement
Common faults 3
Hands push off pads to assist
Athlete uses a push-up to complete reps, removing hamstring-only demand.
Overactive muscles
Pec majorTriceps
Corrective work
StretchNordic curl progression (eccentric only)↗Knees flare out during curl
External tibial rotation indicates biceps femoris dominance over medial hamstrings.
Overactive muscles
Biceps femorisTFL
Corrective work
Foam RollTFL / IT band↗StretchFigure-four TFL stretch↗