Hip shifts instead of trunk rotating
Pelvis moves laterally rather than the thoracic spine rotating.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗Core · Core
Half-Kneeling Chop
Coaching cues
- Down knee on the floor; cable set high on the opposite side
- Pull the cable diagonally down and across the body
- Hips stay square — only the trunk rotates
- Control the return; resist the cable pulling you back
Common faults 2
Down-knee hip flexes instead of extending
Hip flexors shorten on the down leg; glute of that leg never activates.
Overactive muscles
Hip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗