Anterior pelvic tilt — lower back arches
The pelvis must stay neutral; arching reduces the hip flexor stretch.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Mobility · Lower Body
Kneeling Hip Flexor Stretch
Coaching cues
- Half-kneeling; back knee on a pad; front foot flat; hips squared forward
- Shift the hips forward until a stretch is felt in the front of the back hip
- Squeeze the glute of the back leg to deepen the stretch
- Hold 30 to 60 seconds; the most fundamental hip flexor stretch in training
Common faults 2
Hips are not square — one opens outward
The hip must face forward; rotating opens the hip and reduces the stretch on the psoas.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗