Standing upright instead of hinging
Hip hinge lost; glute med loses its optimal activation angle.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Lower Body
Monster Walk
Coaching cues
- Band above knees or at ankles; athletic stance
- Slight hip hinge — stay in a quarter-squat throughout
- Step laterally: lead foot steps wide, trail foot follows
- Maintain tension in band every step — don't let feet come together
Common faults 3
Trunk sways side to side
Lateral trunk shift with each step — Trendelenburg pattern.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollTFL↗Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Feet turn out excessively
External rotation compensates for weak glute med.
Overactive muscles
TFLPiriformis
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗