Collapsing into the hip — sitting crooked
Weight shifts entirely to one side; hip external rotators don't load.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗Mobility · Lower Body
Hip 90/90 Stretch
Coaching cues
- Sit with both legs at 90° — front shin and rear shin parallel
- Sit tall on the sit bones — don't collapse into the hip
- Hinge forward over the front leg to stretch the external rotators
- Rotate to rear leg to stretch hip flexors and internal rotators
Common faults 2
Lumbar rounds on the forward hinge
Hip flexion limited; spine compensates.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗