Lumbar hyperextension at peak
Erectors extend past neutral; glutes never fully contract.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Hip Thrust Machine (Glute Drive)
Coaching cues
- Sit in the dedicated hip thrust machine; upper back on the pad
- Drive hips up to full extension against the machine resistance
- Squeeze the glutes hard at the top; pause 1 to 2 seconds
- Lower under control; allow the hips to drop fully between reps
Common faults 2
Knees cave at full extension
Adductors and TFL overpower glutes at peak hip extension.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗