Lower back arches on the rock
Anterior core fails; lumbar extension breaks the hollow position.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Hollow Body Rock
Coaching cues
- Hollow body shape — posterior pelvic tilt; arms and legs elevated
- Rock forward and back like a rocking chair — small range
- Never let the lower back arch off the floor
- Breathe steadily; the shape must not change
Common faults 2
Legs drop too low
Leg height too low for current core strength; lower back takes the load.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗