Trunk leans instead of the pelvis hiking
QL lateral flexion substitutes for glute med pelvis elevation.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗Foam RollTFL↗StretchQL side-bend stretch↗Lunge · Lower Body
Lunge to Hip Hike Drill
Coaching cues
- Step into a reverse lunge; at the top drive the back knee up
- Once balanced hold the hip hike — pelvis tilts the raised side UP
- Feel the glute med on the stance leg fire to hike the pelvis
- Hold 2 seconds; lower and step into the next lunge
Common faults 2
Stance knee collapses during the hike hold
Valgus on the standing leg while the pelvis tries to hike.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗