‹ All exercises Master Trainer 101

Core · Lower Body

Hip Abduction

Coaching cues

Stand tall, slight forward lean from hip — not waist
Brace core; pelvis stays level throughout
Drive leg out to side — no hip hike or trunk lean
Control return — don't let hip drop on stance side

▷ Watch proper form

Common faults 3

Lateral trunk lean toward stance leg

Torso tilts to compensate for weak glute med — body uses QL instead.

Overactive muscles

Quadratus lumborumTFL

Corrective work

Foam RollTFL↗Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗StretchStanding TFL stretch↗

Hip hikes instead of pure abduction

Pelvis elevates on the working side; QL drives the movement instead of glute med.

Overactive muscles

Quadratus lumborumTFL

Corrective work

Foam RollQuadratus lumborum↗Foam RollTFL↗StretchQL side-bend stretch↗

Excessive forward trunk lean

Chest pitches forward; hip flexors take over from glutes.

Overactive muscles

Hip flexorsErector spinae

Corrective work

Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗

More Core movements

Copenhagen Plank