Cannot sit flat — one hip rises off the floor
Hip mobility in one direction is severely restricted; use a prop under the hip.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗Mobility · Lower Body
90/90 Hip Stretch
Coaching cues
- Sit with both hips at 90 degrees — one leg internally rotated, one externally
- Sit tall over the front shin; hinge forward to deepen the stretch
- Switch by lifting and rotating to the other 90/90 position
- Addresses both internal and external hip rotation simultaneously
Common faults 2
Spine rounds heavily on the forward fold
Hip mobility is the target; rounding the back just moves the stretch to the lumbar.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗