Hip gradually sags over time
Lateral chain fatigues; hip drops toward the floor.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollTFL↗Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Core · Core
Isometric Side Plank Hold (Long Duration)
Coaching cues
- Forearm side plank; body rigid from head to heel
- Stack the feet or stagger for stability
- Hold for 30–60 seconds without any position changes
- Breathe steadily — don't hold the breath
Common faults 2
Shoulder creeps toward the ear
Upper trap fatigues and elevates; scapular stability breaks down.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗