Spine rounds instead of hinging from the hip
Lumbar flexes to reach further; hip external rotators never fully load.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Mobility · Lower Body
90/90 Forward Fold (Front Leg)
Coaching cues
- Sit in 90/90; hinge forward over the front shin
- Chest moves toward the shin — hip external rotator stretch
- Sit tall first; then hinge from the hip
- Hold 60–90 seconds; breathe into the outer hip
Common faults 2
Pelvis tilts away from the front leg
Hip drops to the outside; the stretch shifts from the glute to the IT band.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗