Pelvis tilts toward unsupported side
Glute med fails on the working side; QL compensates.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗Foam RollTFL↗StretchQL side-bend stretch↗Hinge · Lower Body
Single-Leg Hip Thrust
Coaching cues
- Upper back on bench; one foot flat, one leg extended
- Drive through the planted heel; full hip extension at top
- Keep the pelvis level — don't let the unsupported side drop
- Posterior pelvic tilt at peak; squeeze the glute
Common faults 2
Lumbar hyperextension at top
Erectors finish the rep instead of the glute.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗