Lower back arches off the floor
Anterior core fails; hip flexors take over.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Hollow Body Hold
Coaching cues
- Supine; press lower back into floor — posterior pelvic tilt
- Arms overhead; legs extended — nothing touches the floor except the back
- Hold the shape — breathe; don't let the low back arch
- Regress by bending knees or keeping arms by sides
Common faults 2
Neck strains forward
Head lifts and SCM braces instead of abs holding the position.
Overactive muscles
SCMScalenesSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗