Pelvis rotates with the moving leg
Hip mobility lacking; pelvis compensates for the femur's range.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗Foam RollQuadratus lumborum↗Stretch90/90 hip stretch↗Mobility · Lower Body
Hip Circle / Hip CARs
Coaching cues
- Stand on one leg; move the other through maximum hip circumduction
- Slow and deliberate — fill every corner of the range
- Pelvis stays completely still; only the femur moves
- Both directions; 3–5 reps each way
Common faults 2
Stance knee locks or collapses
Poor single-leg stability on the stance side.
Overactive muscles
Adductor complexGastrocnemius
Corrective work
Foam RollAdductors↗Foam RollCalves↗StretchWall calf stretch↗