Trunk rotates instead of the pelvis
The shoulder girdle should stay square; only the hips should rotate.
Overactive muscles
ObliquesErector spinae
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗Mobility · Lower Body
Hip Airplane (Single-Leg Hip Rotation)
Coaching cues
- Stand on one leg in a single-leg hinge position — trunk forward, back leg extended
- Rotate the pelvis: open the hip toward the ceiling (external rotation) then close it (internal)
- The standing leg stays fixed; only the pelvis rotates
- Trains both internal and external hip rotation strength in a functional position
Common faults 2
Standing knee collapses inward
Glute med fails on the stance leg; the rotation demand increases the valgus exposure.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗