Hips pike up on the knee drive
Body rises to accommodate the hip flexion; core disengages.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollLats↗Foam RollHip flexors↗StretchLat stretch (kneeling overhead)↗Core · Core
Mountain Climber (Slow / Controlled)
Coaching cues
- Push-up plank; drive one knee toward the chest — 3 seconds
- Extend fully; pause; switch sides
- Hips stay low — no piking up
- Feel the anti-extension and hip flexor core demand
Common faults 2
Lower back sags when the leg extends
Anterior core fails at full leg extension; lumbar takes the load.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗